0559,11,7429

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 10kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine
3 x 10 25kg cable triceps pushdowns

30 20kg abdominal crunch machine legs in new position
back bend over Swiss ball
power plate stretches

banana
duck, lentil and spinach curry with crusty bread

no booze
13 st 0