83067

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 8kg l/r Arnold presses

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine

pie and chips
stir fried rice with pork

wine
13 st 8