0-172?13,10,10,3-1

3 x 10 60kg triceps machine
30 25kg abdominal crunch machine legs in new position

10 20kg pulley
10 30kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley

10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown

3 x 10 10kg l/r dumbell triceps extensions
3 x 10 10 30Kg cable pullovers

unassisted hang concentrating on shoulder ROM

mango juice
shredded beef and chipotle mayo on a brioche bun
fish pie, brocolli and spuds

wine
13 st 0