56,10,10,11,344

3 x 10 40kg leg extensions
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine slot 4

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 25kg shoulder press machine

30 30kg abdominal crunch machine

an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up

chicken and chips
curry and rice

wine
13 st 5