-12079,10,56,15

30 25kg abdominal crunch machine

8 x 10 lat raise 40kg on barbell with one end in the corner
25 lat raise 40kg on barbell with one end in the corner

3 x 10 40kg triceps machine
3 x 10 12kg seated l/r dumbell triceps extension
3 x 10 20kg seated two- handed triceps extension

10 overhead box squats
l/r Benny squat toe stand hip openers
work towards handstand facing the wall

ham, cheese and pickle sandwich
fried chicken and chips with a corn and bean salad

wine
12 st 13