5,12,11,12,?52

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 25kg abdominal crunch machine

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 (lets me go deeper than 20kg and work back too)

60 secs forward fold on Power Plate

home juiced juice
BLT
chicken and veg brown rice biriani

wine
13 st 5