30?0?9,13,11,633

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine

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

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

3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg rolling kettlebell shrugs
10 60cm box step ups, alternate legs

coq au vin and bread roll
lager and wine
13 st 3