83,11,98745

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

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

cheese and chilli quesadilla
orange
prawn, kale and carrot Thai rice
apple
Maltesers

stout
13 st 8