33?83,10,75-58,11

3 x 10 40g bench
3 x 10 25kg 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 20kg shoulder press machine
3 x 10 scrunches (machine elevated on bench)

3 x 10 24kg kettlebell shrugs
3 x 8kg l/r kettlebell bottoms-up press
duck walk progressions
3 x 10 12.5kg cable crossovers

sweet potato soup with pulled pork, BBQ sauce and coleslaw in crusty bread
lager and wine
13 st 3