50,10,11,11,642

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg kneeling cable crunches

3 x 10 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

kneelin' crouchin' foldin'

1/2 pint of milk
cheese, leaf and onion relish in a bread roll
apple
jerk  chicken, melon salsa and fried potatoes
cheese and biscuits

lager and wine
13 st 5