11 4 ?

1.25km treadmill starting at 10.3km/h and going up 0.1km/h every two minutes.
(couldn't be arsed after 1.25 which is a worry)

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns

bacon, lettuce, mayo sarnie
apple and pear
chilli con carne, chips and rice (arf 'n arf)

wine
13 st 11