94106

3 x 10 12.5kg strict cable crossovers
3 x 10 18kg incline dumbbell flies
3 x 10 35kg pecs machine

30 35kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
10 15kg, 10 17.5kg, 10 20kg two hand cable curls

sardine and olive pasta
Enchiladas

Wine
13st 9
http://triathblog.blogspot.com/2010/12/4106.html