7814

3 x 10 20kg press
3 x 10 50kg pulley behind neck
3 x 10 50kg lats pull downs
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher 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

side twists

ham sarnie
orange
roast squash and veggies

lager and wine
13 st 7