5231468,15,935-1

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

3 x 10 hyperextensions
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine
3 x 10 30kg bench machine

30 20kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

chicken, peppers and rice
chicken stew and bread
apple

lager and wine
13 st 5