11,14,11,??3

3 x 10 50kg pulley
3 x 10 35kg upper back machine
3 x 10 50kg lats machine

3 x 10 35kg kneeling cable crunches

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

apple, ginger, carrot and celery juice
tuna and sweetcorn sandwich
Spanish tortilla with hot sauce
red Thai lamb and green bean curry with rice

lager
13 st 11