73246998884

3 x 10 40kg bench
3 x 10 25kg incline bench machine

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 40kg lats pulldown close grip
3 x 10 25kg shoulder press machine
3 x 10 12.5kg cable crossovers

3 x 10 12kg rolling kettlebell shrugs (shoulders rotating in opposite circles)
3 x 10 4kg l/r kettlebell bottoms-up press
10 60cm box step ups, alternate legs

sweet potato, kale and salmon colcannon
wine
13 st 7