9-2106-158?04,17

3 x 10 20kg pulley
3 x 10 25kg pulley
3 x 10 30kg pulley

3 x 10 20kg bench machine
3 x 10 10kg cable bench machine
3 x 10 20kg bench machine
30 20kg abdominal crunch machine

3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 12kg kettlebell shrugs
3 x 10 8kg kettlebell overhead extension
hanging and pull ups 65kg support

still managing shoulder - rotator cuff tendonitis now diagnosed

apple
salt cod and chorizo casserole with bread roll

wine
13 st 9