40169,10,7556,10

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench
3 x 10 30kg incline bench machine

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

3 x 10 40kg lats pulldown close grip
3 x 10 25kg shoulder press machine
15l, 15r scrunchies

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs
10 60cm box step ups, alternate legs

apple and two Clementines
Rhone wine dinner at the Charles Holden

lager and wine
13 st 4