9,11,10,75

3 x 10 16kg goblet squat
3 x 10 10kg overhead squat
3 x 10 30kg straight leg deadlift

3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

pasty
tuna sarnie
steak and chips with mushroom sauce
crunchie

wine
13 st 9