Smith

Bench (Smith machine as suggested by John)
80kg 1 rep
77.5kg 2 reps
75kg 3 reps
72.5kg 4 reps
70kg 5 reps
67.5kg 6 reps
65kg 7 reps
62.5kg 8 reps
60kg 9 reps
57.5kg 10 reps

leg stretches (roundhouse MK2)

Chin Ups: 10,9,8,7,6,5,4,3,2,1 reps

25 mins hills level 11 recline exercise bike

4 Kronenbourgs watching football
1 red
chilli
13st4