6578,10,-48

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 abdominal crunch machine

3 x 10 25kg cable triceps extensions with rope
3 x 10 15 kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

Coffee in the Wood panini
ditto Rolo brownie
salmon chowder

wine
13 st 6