10, 506,10

3 x 10 50kg lats pull downs
3 x 10 50kg pulley
3 x 10 l/r 20kg dumbbell rows

3 x 10 10kg l/r dumbbell triceps extensions
3 x 10 25kg triceps pushdowns
3 x 10 30kg cable pullovers

30 35kg kneeling cable crunches

carrot and apple juice
tuna mayo roll
apple and clementine
prawn and veg pasta

wine
13 st 10