10 -4 8

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg triceps pushdowns
3 x 10 hyperextensions (plate held behind head)

cold frankfurter and fried onion sarnie
take away curry

wine, lager & perry
13 st 10 - up a stone on last year