10 9 1 6 11

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg barbell press behind neck
3 x 10 50kg pulley
3 x 10 20kg barbell curls
3 x 10 20kg barbell skull crishers

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

3 x 10 35kg kneeling rope pull downs

chicken, bacon, lettuce, mayo sandwich
apple

chicken, mushroom and cheese pasta bake

wine

13 st 10