346,10,84488

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 35kg, 10 45kg, 10 50kg cable triceps extensions with rope

Power Plate stretches

chips with bacon, kale cauliflower cheese

lager and wine
13 st 3