-233?83,10,75-58,11

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

3 x 10 3okg pulley
3 x 10 20kg pull downs
3 x 10 35g High pull

30 20kg abdominal crunch machine

3 x 10 5kg shoulder press machine
3 x 10 4kg l/r kettlebell bottoms-up press
3 x 10 12kg kettlebell shrugs

red pepper and artichoke omelette and chips
lager and wine
12 st 12