5,10,?,10,865

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg barbell triceps extension

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

30 30kg kneeling cable crunches
60 secs forward fold on Power Plate

chicken and veg biriani
more chicken and veg biriani

Stout
13 st 5