-1-126,10,14,8542

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

30 25kg abdominal crunch machine legs in new position

10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
20 10 30kg lats pulldown

unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees

pear, tomato and carrot juice
thai sausage, peppers, and French bean curry with rice

wine
12 st 13