62049,8,14,773

3 x 10 40kg bench press
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

3 x 10 40kg lats pulldown

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg rolling kettlebell shrugs

10 60cm box step ups, alternate legs

tuna burrito
lager and wine
13 st 6