64259

3 x 10 45kg wide-grip pulley
3 x 10 40kg upper back machine
39 35kg kneeling cable crunches
3 x 10 30kg cable pullovers
3 x 10 45g lats pulldown
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extenions

carrot and celery juice
blt rolls
banana

lamb, roast squash, broccoli and red wine sauce

wine

13 st 6