1147,11,66,-1,10

3 x 10 28kg dumbbell shrugs
10 30kg,10 40kg,10 50kg cable triceps pulldowns

3 x 10 40kg lats pulldown
3 x 10 50kg pulley
30 20kg abdominal crunch machine legs in new position

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

power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)
10 Swamp Box jumps

carrot, apple, ginger and coriander juice
orange and peanuts
sweetcorn and bacon augmented fish pie and roast tomatoes
bread

no booze
13 st 1