0-322,10,?6-4,10?

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

45 secs hang 20kg assistance
possibly not the wisest follow up to lats pulldowns

3 x 10 50kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg cable pullover

swamp box jump
power plate stretches
(seated twists, forward fold, squat)

leg stretches
squat stretches

fruit and veg juice
lasagne

Guinness and wine
13 st 0