55983067

passive hanging
active hanging leg raise

3 x 10 40kg leg extensions
3 x 10 150 kg leg press
3 x 10 35kg leg adductor machine (pin 4)

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 30kg upright row

Swiss ball messin' round

all the above done rather gingerly as my lower back is playing up

strawberry, apple and oat 'bullet
left over fried rice
canapes
vegetable soup
ice cream

stout and wine
13 st 5