2-53-2-38,10,11,9?3

3 x 10 12.5kg cable crossovers
3 x 10 35kg bench machine
3 x 10 30kg incline bench 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 40kg lats pulldown

3 x 10 20kg shoulder press machine
3 x 10 4kg double kettlebell press
3 x 10 24kg kettlebell shrugs

unassisted hanging from bar for time

apple
penne bols and garlic bread
wine
13 st 2