?3343,10,74106

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

3 x 10 40kg high pull machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

10 scrunches, 10 left leg scrunches, 10 right leg scrunches; all elevated the one legged versions are hard

3 x 10 20kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 24kg kettlebell shrugs

lager and wine
chicken and veg fried rice
no scales before an early morning departure