517,10,73519

10 20kg lats pulldown
10 30kg 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 30kg, 10 40kg, 10 50kg cable triceps pushdowns with ropes

pulled pork and chipotle 'slaw in cheese topped rolls

lager and wine
13 st 5