628?6-6,11,13

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine
3 x 10 40kg incline machine

30 27.5kg kneeling cable crunches

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

jerk pork and cucumber wrap
borscht

wine and Guinness
13 st 6