3 x 10 20kg barbell shoulder presses
3 x 10 50kg pulley
3 x 10 50kg lats pulldowns
3 x 10 20kg l/r strict triceps press downs
3 x 10 20kg barbell curls
standing quad stretches (both hands grab foot)
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
new upright hip openers
egg and anchovy sandwich
apple
shepherds pie
lager and wine
13 st 7
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