9-6-1018,11,?34,12

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

3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine

3 x 10 25kg incline bench machine
3 x 10 20kg shoulder press machine

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 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

3 x 10 40 kg bench press
3 x 10 12.5kg cable crossovers

toast
roast beef, spuds and cauli cheese

Guinness and wine
13 st 9