27,10,93458

10 30kg pull down machine
10 35kg pull down machine
10 40kg pull down machine
10 45kg pull down machine
10 50kg pull down machine
10 55kg pull down machine
10 60kg pull down machine
10 65kg pull down machine
10 70kg pull down machine

30 30kg kneeling cable crunches

3 x 10 30kg cable triceps extensions with rope
3 x 10 10kg l/r seated dumbbell triceps extension
3 x 10 16kg overhead kettlebell two handed tricep extension

jerk pork, black beans with pineapple and cucumber salsa
clementine
potato, prawn and cucumber salad

lager and wine
13 st 2