5,10,8,10,357

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation

30 27.5kg kneeling cable crunches
60 secs forward fold on Power Plate
3 x 10 150kg leg press

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

lamb and coleslaw roll
jerk chicken with rice 'n peas
prawn and cream cheese bagel

wine
13 st 5