6-1-13-29,11,826,12

3 x 10 pull ups 45kg support
3 x 10 25kg incline bench machine
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

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

3 x 10 25kg bench machine
3 x 10 25kg pecs machine
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs

pear
ham and tomato roll with cauli soup

Stout and cider and wine
13 st 6