-25099,10,13,12

10 25kg pull-down machine
10 30kg pull-down machine
10 40kg pull-down machine
10 45kg pull-down machine
10 45kg pull-down machine
10 40kg pull-down machine
10 35kg pull-down machine
10 30kg pull-down machine
10 25kg pull-down machine
(reduced weight and concentrated on form)

3 10 40kg triceps machine
30 25kg abdominal crunch machine

3 x 10 10kg dumbell triceps extension
3 x 10 20kg barbell triceps extension

back bend on folding step/bench

fruit and nut 'bullet
KFC pulled chicken burrito
duck in oyster sauce with egg and veg fried rice

wine
12 st 12