9 8 -3 5

3 x 10 25kg military press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg l/r triceps extensions

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

honey on toast
tuna and cucumber sandwich
orange

chorizo and black pudding risotto

nuts

wine

13 st 9