96,12,9,11,35

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 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

30 30kg abdominal crunch machine
3 x 10 30kg triceps cable pushdowns
kneelin' crouchin' foldin'

BLT wrap
Thai prawn, green bean and egg fried rice

lager
13 st 9