5-414,12,65788

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

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

10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine


3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo
hanging

seafood and red pepper Thai curry and noodles
Guinness and wine

13 st 5