87,10,45

3 x 10 8kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

30 35kg kneeling cable crunches

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

banana and strawberry smoothie
chilli and sweet potato chips
sausages and onions in rolls

wine
13 st 8