28?6-6,11,13

3 x 10 hyperextensions with 12kg kettlebell
3 x 10 overhead extensions 7.5kg each end of plastic sleeved EZ bar


3 x 10 65kg vertical traction machine
3 x 10 60kg wide handle pulley
30 25kg abdominal crunch machine

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

mussels, kale and linguine

wine and lager

13 st 2