3,10,83379

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 22.5kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

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

butternut squash with ham, tomato and basil
prawn pasta with roasted veg sauce

wine
13 st 3