8,12,11,?

30 35kg kneeling cable crunches

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

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

carrot, apple, cucumber and tomato juice
salmon and cucumber roll
chickpea curry and naan

wine
13 st 8