7,11,66,-1,10

3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine
3 x 10 60kg low row machine

30 25kg abdominal crunch machine

3 x 10 ez bar triceps extension 10kg each end of metal sleeved bar
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg triceps pushdowns

lamb, bean and carrot casserole with garlic bread with spuds
Rollos

lager and wine
13 st 7