0242,11,15,9721

10 20kg pulley
10 25kg pulley
10 30kg pulley

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown

3 x 10 60kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 10 30Kg cable pullovers

2 x 15 abdominal scrunchies
unassisted hang concentrating on shoulder ROM
posterior flexibility machine

celery, carrot, apple and ginger juice
tuna omelette, chips and salad. Latter dressed with John's sweet chilli intoxication.

wine
13 st 0