11,?5

3 x 10 40kg incline bench
3 x 10 20 kg barbell press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg triceps pushdowns
3 x 10 50kg lats pull down
3 x 10 40kg upper back machine
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

cheese and onion sandwich
apple
roast duck and celeraic with red wine sauce

wine
13 st 11