11,12,10,10,3-1

3 x 10 30kg front squat
3 x 10 20kg goblet squat
3 x 10 40kg straight leg deadlift

30 35kg kneeling cable crunches

3 x 10 4kg 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

banana, strawberry and honey smoothie
gammon and fried onion wrap
old school spag bols

wine
13 st 11