3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
30 35kg kneeling cable crunches
3 x 10 50kg lats pulldown
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension
banana, blueberry and honey smooothie
ham and cucumber bread roll
potatoes, red peppers, chrorizo and egg
wine and lager
13 st 8
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