-1-1679,15,10,47-2

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown

30 20kg abdominal crunch machine

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

hanging

carrot and clementine juice
red pepper, spinach and minced beef sauce with pasta
banana

perry and wine
12 st 13