143,10,10,6,229

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck


10 Swamp Box jumps

lamb breast, onion gravy, roast butternut squash and cauliflower cheese
blood orange, yoghurt, honey and cashew nuts

no booze
13 st 1