8 11 4

3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 25kg strict triceps pressdowns
3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pulldown
3 x 10 20kg barbell press behind neck
3 x 10 40kg crunch machine

ham and tomato sandwich
orange
spuds, chicken, tomato

wine and lager

13 st 8