243667,10,74369

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 30kg pecs machine

3 x 10 40kg uppe back machine
3 x 10 hyperextensions
3 x 10 30kg pull down machine

30 scrunches

3 x 10 20kg shoulder press machine
3 x 10 6kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs

2 tangerines
liver and bacon in gravy with chips
wine
13 st 2