68969778

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

3 x 10 30kg triceps cable pushdowns
3 x 10 10kg sitting l/r dumbbell triceps extension
3 x 10 25kg barbell triceps extension

squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk
passive hanging leg raise for time
active hanging leg raise for time

chicken, wickle and chilli jam wrap
peach
chicken, mash, broccoli and gravy

lager
13 st 6