10,13,10,10,3-1

x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
3 x 10 50kg pulldown machine

30 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
10 10kg, 2 x 10 14kg l/r dumbbell triceps extension

banana, strawberry and honey smoothie
ham wrap
banana
spag bols

wine and lager
13 st 10