7-144777-59,13

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

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

3 x 10 35kg leg adductor machine
3 x 10 45kg lats pulldown
3 x 10 40kg leg extension

30 20kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo

3 x 10 15kg barbell press behind neck (concentrating on mobility)
hanging

banana
sausage sarnie and veg soup

wheat stout and wine
13 st 7