03,10,10,10,874

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 40kg strict incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 1/r 20kg dumbbell curls
3 x 10 20kg barbell curls

kneelin' crouchin' foldin' lungin' op'nin' bendin'

tuna and cucumber roll
chicken and chips

wine
13 st 0