186,10,10,8,10,?3

10 25kg lats pull down
10 30kg lats pull down
10 35kg lats pull down
10 40kg lats pull down
10 45kg lats pull down
10 40kg lats pull down
10 35kg lats pull down
10 30kg lats pull down
10 25kg lats pull down

3 x 10 25kg tricep pushdowns on lats machine
3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions

30 25kg abdominal crunch machine

veg and feta frittata and chips
apple

wine