4-50-2-38,12,8873

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

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
unassisted hanging from bar for time

ham and melon
chicken and chorizo jambalaya

wine
13 st 4