-1?9,14,9,11,0

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

3 x 10 15kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 27.5kg cable triceps extensions with rope

30 30kg abdominal crunch machine

Flingish breakfast
cheese and tomato sandwiches

lager
12 st 13