6618

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 55kg lat pull downs
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
1 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
2 x 10 preacher curls 12.5kg each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

tuna sandwich

banana

carrot and coriander soup with cheese and tomato roll

Guinness

13 st 6