8 10

3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 30kg triceps pushdown
30 hyperextensions
30 bench sit ups
3 x 10 30kg improvised rope/cable lats pulldowns

bacon, chicken, mayo roll
banana
beef, aubergine and pineapple red Thai curry with rice

wine
13 st 8