3-19??467

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

3 x 10 50kg vertical traction machine
30 25kg abdominal crunch machine

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

kneelin' crouchin' foldin' op'nin'

smoked mackerel, tartare sauce and lettuce wrap
pasta with seafood and roast veg sauce
chocolate bar

wine
13 st 3