10 6 -2

3 x 10 25kg overhead presses
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pull downs
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

3 x 10 crunches
3 x 10 16kg kettlebell goblet squat

chicken salad sandwich

apple

haleem with veg and sauteed spuds

apples

wine

13 st 10