-19,13,11,844

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg cable triceps extensions with rope
3 x 10 20kg skull crushers

30 secs touching toes on Powerplate
30 30kg kneeling cable crunches

ham, tomato and onion wholemeal bagel
tuna, mushroom, pea and cheese casserole
Crunchie bar

wine
12 st 13