30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 25kg strict triceps pressdowns
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg bench press
3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 20kg press behind neck
ham sandwich
melon
cream of onion and thyme soup with a chorizo roll
wine
13 st 7
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