11 864

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 25kg military press
3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar

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

3 x 10 25kg strict triceps pressdowns

bacon and tomato ketchup sandwich
kiwi fruit

prawn and pepper cream sauce with pasta

wine

13 st 11