18206877-5,10,13

3 x 10 12.5kg cable crossovers

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

3 x 10 20kg shoulder press machine
3 x 10 40kg lats pulldown close grip
3 x 10 scrunches (machine elevated on bench)

3 x 10 30kg pecs machine
3 x 10 35kg bench machine

3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
deep static squat

apple and banana
tuna, spinach and sweetcorn pasta with a bread roll

stout and wine
13 st 1