6,11,13,9,10,0-2

3 x 10 V-grip handle T-bar rows 40kg on business end
3 x 10 60kg pulldown machine
3 x 10 70kg vertical traction machine

30 Captain's chairs

3 x 10 20kg cable triceps extensions with rope
3 x 10 12kg l/r dumbbell triceps extension
3 xz 10 20kg barbell triceps extension (standing)

cream cheese bagel
chicken and chips with salad

stout
13 st 6