8437 10

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
2 x 10 40kg, 1 x 10 30kg(wider) leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 4kg l/r l/r lateral raise with internal rotation
3 x 10 20kg military press

30 35kg kneeling cable crunches

sausage sandwich

spaghetti with a creamy salmon and mushroom sauce

wine

13 st 8