353975-57

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 10kg l/r dumbbell triceps extension
3 x 10 25kg cable triceps extensions with rope
3 x 10 20kg barbell triceps extension

bear crawl

jerk pork, rice 'n peas, coleslaw

lager and wine
13 st 3