8867

3 x 10 40kg incline bench bad right shoulder
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 45kg lats pulldown
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
30 35kg kneeling cable crunches
3 x 10 25kg triceps pushdowns

cheese, ham and tomato sandwich

sliced banana and strawberries

pork vindaloo biriani

wine

13 st 8