54,11,99767

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

30 30kg kneeling cable crunches

3 x 10 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up attempts

bacon and egg roll
grapes
veg and lamb biriani

lager and wine
13 st 5