3 x 10 25kg barbell shoulder presses
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pulldowns
3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
chicken roll
mango
corned beef hash and sweetcorn
wine
13 st 6
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