10 45

3 x 10 30kg incline bench
2 x 10 40kg upper back machine
3 x 10 30kg military press
3 x 10 45kg assist pull ups
3 x 10 20kg cable curls
3 x 10 30kg triceps pushdowns
30 30kg kneeling cable crunches
30 hyperextensions
Benny squat with heel hold
R

cheese and cucumber sandwich
pear
lamb keema peas, chick pea curry, naan

wine
13 st 10