12 10 3

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 push down
3 x 10 20kg military press
3 x 10 40kg lats pulldowns
30 hyperextensions
3 x 10 bench sit ups

chicken sarnie
cheese burger
chicken/veg fried rice

wine
13 st 12