10,13,11,700

3 x 10 24kg l/r dumbbell rows
3 x 10 55kg pulley
3 x 10 50kg pulldown machine

3 x 10 40kg kneeling cable crunches

3 x 10 35kg cable pullovers
3 x 10 30kg triceps pushdowns
3 x 10 14kg l/r dumbbell triceps extension

chicken dhansak, mango chutney and lettuce wrap
chili con carne on tortilla chips with guacamole

lager
13 st 10