7 8 -3 10

3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg l/r triceps extensions
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 45kg chest press machine
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

new upright hip openers

cheese 'n onion sandwich
banana
pork korma and veg rice

lager and wine
13 st 7