10,13,11,74-2

3 x 10 40kg front squat
3 x 10 40kg leg adductor machine
3 x 10 40kg leg curl machine

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 12kg l/r lateral raise with internal rotation
3 x 10 20kg military press

pear and cucumber juice
chicken and chilli cheese roll
lamb and left over veg dhansak biriani

lager and wine
13 st 10