543879987

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
3 x 10 45kg lats pulldown

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
30 20kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs
hanging

banana and pear
chicken, rice, cabbage, flat bean concoction with rice

wine
13 st 5