6143,10,10,6,229

10 left, 10 right, 5l, 5r Single Dummbell Overhead Squats
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

3 x 10 40kg lats pulldown

3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 30kg shoulder press machine
30 20kg abdominal crunch machine

one arm assisted hangs

apple orange
vegetable soup and a bacon roll

wine
13 st 6