89,15,10,35-3

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 barbell triceps extension
3 x 10 20kg cable triceps extensions with rope

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

orange and carrot juice
ploughman's baguette
kebab

lager
13 st 8