47?5-1,11,11,11,746

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press

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

3 x 10 40kg lats pulldown close grip handle
3 x 10 30kg incline bench machine

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 20kg rolling kettlebell shrugs

15 left, 15 right one leg scrunchies

10 60cm box jump ups, alternate legs

chicken and avocado quesadilla
BBQ chicken and broccoli with a baguette
wine

13 st 4