46914,10,7526,11

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine
3 x 10 35kg press 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
15 l 15 r one leg scrunches

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

lentil, egg and aubergine curry wrap
olive, pepper, tomato and cheese omelette with chips

wine
13 st 4