54575

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 4kg l/r lateral raise with internal rotation

3 x 10 35kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

lamb and aubergine stew
yoghurt
orange

French onion soup

cod, rice and chowder

wine, G&T, Guinness

13 st 5