94368

3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 40kg upper back machine
no dead lifts as lower back hurts
3 x 10 18kg dumbbell pull overs

3 x 10 10kg l/r dumbbell triceps extenions
3 x 10 25kg triceps pushdowns

30 35kg kneeling cable crunches

sausage and bacon sandwich

roast pork, spuds, veg gravy

wine

13 st 9