9 8 3 1

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 10kg l/r Arnold presses
3 x 10 10kg l/r triceps extensions
3 x 10 10kg l/r dumbbell curls

30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

stretching: assorted

sausages, mushrooms, toast

bangers, mash, gravy veg

wine

13 st 9