06498564,10

10 20kg pulley row
10 25kg pulley row
4 x 10 30kg pulley row
concentrating on form to stretch hamstrings

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

3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 8kg l/r kettlebell bottoms-up press

hang to failure from lower bar so there isn't much of a fall
30 20kg abdominal crunch machine

lunch: leftover pasta from last night
turkey and sweet potato ragu with garlic bread

wine
13 st 0