9,13,9872

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

30 27.5kg kneeling cable crunches

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 25kg barbell curls
3 x 10 l/r 12kg dumbbell curls

onion omelette
beef and carrots in red wine with roasted Charlotte potatoes

wine
13 st 9