10-8-10-357

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pectorals machine
3 x 10 40kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 l/r 12kg dumbbell curls
3 x 10 20kg barbell curls
3 x 10 12kg l/r preacher dumbbell curls

pineapple and melon juice
cheese and spring onion sarnie
lamb, red pepper, mushroom and spud stew with green salad mayo roll

lager
13 st 10