8-35,10,715,10

3 x 10 50kg lats pulldown
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 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 x 25kg cable triceps extensions with rope

lamb, red pepper and onion wrap
broccoli and cheddar risotto

wine
13 st 8