3 x 10 20kg press behind neck
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 25kg strict posture triceps pushdowns
3 x 10 10kg overhead squat
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
weetabix
chicken, bacon, salad and mayo roll
banana
chicken, mushroom and spinach lasagne
wine
13 st 8
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