8074?84558

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
2 x 10 40kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine


3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs
a weighted carry with the 24kg KBs
hanging

chicken and veg curry with rice
wine and Guinness
13 st 8