12606,10,?31,16

3 x 10 40kg leg extension
3 x 10 150kg leg press

3 x 10 25kg shoulder press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 35kg leg adductor machine

3 x 8kg l/r kettlebell bottoms-up press
3 x 10 17.5kg press from behind neck

swamp box jump
1 min hang 30kg assistance focussing on shoulder ROM

no hands up and down drills (incl. 20cm box)
rail leg stretches

creamy lamb and brocoli curry with mushroom rice

lager and wine
13 st 1