447,12,861,13

30 25kg abdominal crunch machine

3 x 10 40kg leg extension
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine peg 3

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

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

banana and clementine 'bullet
bacon, mayo, avocado and tomato wrap
chicken, colcannon and gravy

wine
13 st 4
http://triathblog.blogspot.co.uk/2014/01/471286113.html