8916

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 10kg dumbell triceps extensions
3 x 10 10kg dumbell shoulder presses
3 x 10 10kg dumbell curls

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

roast beef Sunday dinner
massaman curry powered by the left overs of the above (I will be doing that again)

wine
13 st 8