7,13,12,7

3 x 10 16kg goblet squat
3 x 10 20kg overhead squat
3 x 10 35kg straight leg deadlift

3 x 10 6kg 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

apple. carrot, orange and celery juice
lamb and cauli curry with rice
refried beans
enchiladas
chocolate brownies

wine
13 st 7