12 57

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 25kg assist pull ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 sit ups
3 x 10 hyper extensions

marmite on toast
ham sarnie
2 tangerines
roast beef, roast spuds, veg

wine
13 st 12