12,542,14

3 x 10 50kg pulley
3 x 10 35kg bent over row

30 35kg kneeling cable crunches

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

3 x 10 40kg upper back machine

cheese roll
clementine
chicken and lentil tikka masala and mushroom rice
crisps

wine
13 st 12