72-2?1?86?7,12

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

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

30 20kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 10kg l/r simultaneous Arnold presses

hanging

2 clementines
tofu and veg Thai curry with rice

wine
13 st 7