42,10,10,?-14,13

10 x 40,45,50kg pulldown machine
10 x 40,45,50kg vertical traction machine
10 x 40,45,50kg upper back machine

3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
10 x 22.5,25, 27.5kg cable triceps extensions with rope

30 30kg kneeling cable crunches
back bend/forward bend on folding step/bench

bacon wrap
lamb and aubergine dhansak

lager and wine
13 st 4