3-2-343,12,14,9470

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 30kg incline bench 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 8kg l/r kettlebell press
3 x 10 20kg rolling kettlebell shrugs

one arm supported hangs

apple
chicken, broad bean and tomato risotto

Guinness and wine
13 st 3