9 11 ?35

3 x 10 40kg pecs machine
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns

3 x 10 20kg military press
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar

bacon and blue cheese roll

banana

chicken, ribs, peas and chips

wine

13 st 9