016?10,13,11,74-2

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
10 20Kg, 10 25Kg, 10 30Kg triceps pushdowns

overhead squats for mobility not weight

Camembert with Redcurrant Sauce, Walnuts and Baby Leaf Spinach crepe at http://www.belgianbrasserie.com/
gammon, greens, potato salad

stout and wine
13 st 0