1-11,12,?832?

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

3 x 10 50kg triceps machine
30 20kg abdominal crunch machine legs in new position

3 x 10 90kg l/r dumbell triceps extensions
3 x 10 325kg cable triceps extensions with rope

foam roller upper back
power plate stretches

orange and mango juice
gammon, chips and pineapple salsa
wine

13 st 1