556 10

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg wide grip pulley
3 x 10 20kg barbell push up behind neck
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lat pull downs
3 x 10 30kg triceps push downs
3 x 10 ez bar preacher skull crushers 10kg each end of metal sleeved bar

plow pose

cheese and salad baguette
corned beef and peppers omelet with chips

no booze
13 st 5