8?23098,11,633

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
10 25kg, 10 30kg, 10 30kg incline bench machine

3 x 10 40kg lats pulldown close grip handle
10 25kg, 30kg, 35kg upper back machine

10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 8kg l/r kettlebell 10 30kg,10 30kg, bottoms-up press
3 x 10 20kg rolling kettlebell shrugs

3 x 10 12.5kg press behind neck
10 60cm box step ups, alternate legs

salmon and french bean red Thai curry with rice
lager
13 st 8