1?87-36,13

3 x 10 65kg pulldown machine
3 x 10 65kg vertical traction machine
3 x 10 hyperextensions with 12kg kettlebell

30 25kg abdominal crunch machine

3 x 10 12kg l/r dumbbell kick backs
3 x 10 30kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

lamb and red pepper curry with rice
chocolate

lager and wine
13 st 1