12,9,10,852

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 12kg dumbbell curls

strawberry, banana and honey smoothie
roast chicken dinner
chicken and mangetout curry and rice

lager
13 st 12