477

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 12kg dumbell shoulder presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

bow pose

ham, mustard and tomato sandwich
tangerine
carrot and coriander soup
toblerone

wine
13 st 4