501?74,10,??70

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

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

3 x 10 35kg lats pulldowns
30 20kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs

bolognaise (beef, mushroom, courgette) and pasta
watermelon, spud, carrot and cucumber curry and rice

wine
13 st 5