06,10,?31,16

3 x 10 10kg bench
3 x 10 15kg bench
3 x 10 20kg bench
3 x 10 25kg bench
3 x 10 30kg bench
3 x 10 35kg bench
3 x 10 40kg bench
3 x 10 45kg bench
3 x 10 50kg bench

30 ab wheel rollouts

3 x 10 25kg barbell curls
3 x 10 l/r 14kg dumbell preacher curls
3 x 10 ez bar preaher curls 12.5kg each end of metal sleeved bar

apple and banana
Chicken, chorizo and red and green pepper fried rice

Guinness
13 st 0