5504538,10,9775

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

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

apple
cheese omelette, chips, salad and tuong ot xa
lager and wine
13 st 5