10,10,10,643

3 x 10 50kg pulley
3 x 10 50kg lats machine
3 x 10 22kg l/r dumbbell rows


3 x 10 35kg kneeling cable crunches

3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension

apple, ginger, carrot and cucumber juice
corn on the cob and chicken soup
sushi
fish and chips

wine
13 st 10