9764

3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

tuna sandwich
pear
pizza

lager, wine
13 st 9