6 4 -6 4

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

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

toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists

ham and mustard sandwich

orange

pea and ham pasta

wine

13 st 7