61,11,11,6618

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 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine

30 25kg abdominal crunch machine

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


Swiss ball virasana, squats, pike, back bend, and torso turns
op'nin'

bacon roll at rugby
sausage and fried onion wrap
chicken dhansak, peas pulao rice and onion bhajis
tomato and mayo wrap

lager, Guinness and wine
13 st 6