8660,10

3 x 10 20kg incline dumbbell flys
10 40kg, 10 45kg, 10 50kg incline bench machine
3 x 10 45kg pecs machine

30 35kg kneeling cable crunches

3 x 10 20kg barbell curls
3 x 10 l/r 10kg concentration curls
10 15kg, 10 17.5 kg, 10 20kg two hand cable curls

carrot, celery and ginger juice
cheese and mayo roll
banana
chorizo and crisps

lager
13 st 8