1-1,10,8914,9

3 x 10 25kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
(left shoulder playing up)

10 x 40, 2 x 10 50kg vertical traction machine
30 30kg abdominal crunch machine
3 x 10 27.5kg cable triceps extensions with rope

bacon and guacamole wrap
lamb and veg fried rice
chocolate

stout
13 st 1