40250,10,11,11,642

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 30kg incline bench machine

3 x 10 40kg lats pulldown close grip handle
10 20kg pulley
10 25kg pulley
10 30kg pulley

10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 25kg shoulder press machine
3 x 10 12kg kettlebell shoulder press
3 x 10 scrunchies (machine elevated on bench)

apple
chick pea and pork casserole with rice
lager and wine
13 st 4