-503-107,13,12,7?4

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 10 40kg lats pulldown

30 20kg abdominal crunch machine legs in new position

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 30Kg tricep pushdowns

chin ups
10 shin box transitions
twists and sitting stretches
yoga candle pose
Swiss ball back bend

apple and carrot juice
turkey jambalaya

wine
12 st 9