49,14,11,856

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 skull crushers
3 x 10 20kg cable triceps extensions with rope

30 25kg abdominal crunch machine
60 secs forward fold on Power Pate

Tesco ploughman's sarnie
Doritos
sausages, new potatoes and spinach
Mars bar

lager and wine
13 st 4