8935

3 x 10 15kg strict bilateral cable crossovers
3 x 10 25kg military press
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 50kg pulley
3 x 10 25kg strict triceps pushdowns
3 x 10 40kg crunch machine

roast green and red pepper roll
melon
chilli con carne and rice

wine and lager
13 st 8