46895337

10 30kg pulley
10 40kg pulley
10 45kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 30kg shoulder press machine
3 x 10 30kg military press
3 x 10 30kg upright row

now I know why I don't do back and shoulders on the same day most of the time

Swiss ball squats, shoulder rolls, pikes,torso turns and back bend
assorted floor based stretches and movements
TRX assisted Brachiation of my own invention

Risotto
Fajitas and chips

Lager
13 St 4