11-10-9845

3 x 10 50kg pulley
3 x 10 50kg pulldown machine
3 x 10 50kg vertical traction machine

3 x 10 35kg kneeling cable crunches

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

carrot, cucumber and tomato juice
burger, chips and salad
veg curry and rice
bacon roll

lager and wine
13 st 11