734886549

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 9kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine
3 x 10 30kg triceps rope pulldowns

sweet potato, green bean, sweetcorn and bacon Thai red curry with rice
Guinness and wine

13 st 7