-6103,10,10,10,874

3 x 10 40kg bench press
3 x 10 40kg incline press machine
3 x 10 12.5kg cable crossovers

unassisted hang concentrating on shoulder ROM
30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 l/r 16kg dumbell preacher curls
10 20kg, 10 30kg,10 40kg cable curls

seated forward bend
wrestler's bridge

banana
cod with a spicy tomato and veg, and crusty bread

wine
12 st 8