10,75-58

3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 35kg upper back machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 30kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions

apple and carrot juice
jerk chicken, rice 'n peas, 'slaw

wine
13 st 10