23016-1896-3?

3 x 10 scrunches (machine elevated on bench)

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

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
3 x 9kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs/weighted carry combo

deep squat stretches

2 bananas
seafood and seaweed risotto
lager and wine

13 st 2