7-115,11,85-5,10,13

3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

3 x 10 12kg l/r dumbbell curls
3 x 10 ez bar barbell preacher curls 5kg each end of the metal bar
3 x 10 12kg l/r dumbbell preacher curls

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdown

3 x 10 ez bar barbell preacher curls 10kg each end of the metal bar
3 x 10 12kg l/r dumbbell preacher curls

one arm hanging

chard colcannon with sausages and onion gravy

Guinness and wine
13 st 7