71-3-1?8,11,??4,11

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

3 x 10 pull ups 50kg support wide arms, pronated grip for shoulder rehab
3 x 10 20kg incline bench - unloaded bar for rehab

3 x 10 25kg incline bench machine
30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine

3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs
3 x 10 cable press machine 10kg each side
bear crawl

wedge ps-broccoli frittata, banana
corned beef hash, poached egg, brown sauce

Guiness and wine
13 st 7