9 10 5 6

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 20kg press neck
3 x 10 20kg barbell curls
3 x 10 25kg strict triceps pressdowns

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

prawn and spinach pasta

fish and chips

Guinness and lager

13 st 9