498564,10

10 30kg pull-down machine
10 40kg pull-down machine
10 45kg 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
easier on the lower back you see

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

passive hanging
active hanging leg raise

Swiss ball messin' round

Clementine and apple 'bullet
bacon roll at rugby
beef stew and chips
apple

wine
13 st 4