57-4609?6-65,11

3 x 10 40kg lats pulldown close grip

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

3 x 10 30kg incline bench machine
3 x 10 40g bench machine
3 x 10 40g lats machine

3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine

3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

sausage meat and spinach wrap
stout and wine
13 st 5