4?86-7,10,10

3 x 10 press ups (rest in vajrasana between)
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 30kg kneeling cable crunches

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 25kg barbell curls
3 x 10 l/r 10kg alternate dumbell curls

cod and parsnip chowder
chocolate

Guinness and wine
13 st 4