74369

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 10kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine

all day brekkie sarnie
apple
fishcakes and tomato salad

wine
13 st 7