11,16,?27-1

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

30 37.5kg 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

carrot apple and celery juice
"ham pizza" wrap (dense but radiant, of my own design)
nachos
chicken, ribs, chips and corn on the cob

wine
13 st 11