4 5 -3 8

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

standing quad stretches (both hands grab foot)
new upright hip openers

chicken and chorizo sandwich

banana

corned beef hash and sweetcorn

wine

13 st 4