9 10 5 4

3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 25kg military press
3 x 10 ez bar preacher curls 10g each end of plastic sleeved bar (tried 15kg and failed)
3 x 10 10kg triceps extensions
3 x 10 40kg crunch machine

cheese and pickle sandwich
orange

Char sui ribs and fried vegetable rice

wine

13 st 9