11 11 6 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 5okg lats pulldowns
3 x 10 25kg military press
3 x 10 ez bar preacher curls 5kg each end of metal sleeved sleeved bar

3 x 10 25kg strict triceps pressdowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises

I need to leave the weights alone until my right elbow sorts itself out.

toad in the hole with carrots and gravy

chicken, almond, and carrot korma with chapatis

lager and wine

13 st 11