0445,9,13,11,666

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

3 x 10 45kg lats pulldown
30 205kg abdominal crunch machine

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

3 x 10 25kg shoulder press machine
3 x 10 28kg dumbbell shrugs
3 x 10 10kg Arnold press

hanging
oops! same weights workout twice in a row

apple
steak, salad chips
wine

13 st 0