59?22

3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 10kg overhead squat (a surprisingly challenging mobility test if one goes deep regardless of trivial weight)

30 35kg kneeling cable crunches

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

apple and carrot juice
chicken, chorizo and sweetcorn rice
salmon, butter beans. red pepper

wine
13 st 5