-14459551,10

3 x 10 40kg bench
10 30kg, 10 35kg, 10 40kg incline press machine
10 30kg, 10 40kg,, 10 35kg pecs machine

3 x 10 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg curl machine

30 20kg abdominal crunch machine legs in new position

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

10 Swamp Box jumps
passive hang

weetabix
orange and banana
cashews

no booze
12 st 13