06-3507,10,938,13

3 x 10 40kg bench press
3 x 10 30kg incline bench machine
3 x 10 30kg bench machine
3 x 10 30kg pecs machine

30 20kg abdominal crunch machine

10 20kg pulley
10 25kg pulley
10 30kg pulley

3 x 10 hyperextensions
3 x 10 seated row back machine

3 x 10 24kg kettlebell shrugs
3 x 7kg simultaneous Arnold presses
3 x 10 20kg shoulder press machine

squat stretches

leftover rice, pork, carrots and leek
pork, cabbage, carrot and tomato pasta

wine
13 st 0