18-2148,14,977?

3 x 10 40kg bench press
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

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

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

3 x 10 l/r simultaneous 7kg Arnold press
3 x 10 24kg kettlebell shrugs

pasty
beef in oyster sauce with veg fried rice

wine
13 st 1