53363,10,54575

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

10 15kg pulley
10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley

3 x 10 50kg assist pull ups
3 x 10 25kg shoulder press machine
30 scrunches (machine elevated on bench)

3 x 10 8kg l/ kettlebell press
3 x 10 24kg kettlebell shrugs

black pudding and red pepper baguette
special fried rice

lager and wine
13 st 5