1,10,13,8743

3 x 10 20kg cable triceps extensions with rope

3 x 10 V-grip handle T-bar rows 30kg on business end
3 x 10 60kg pulldown machine
3 x 10 70kg vertical traction machine

3 x 10 12kg l/r dumbbell triceps extension
3 xz 10 20kg barbell triceps extension

1 min forward fold on Power Plate
standing separate leg stretch

chicken, spuds, greens and mayo
Guinness and stout

13 st 1