16,8,11,4?8

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 30kg kneeling cable crunches

3 x 10 35kg leg adductor machine (slot 4)
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

smoked salmon and cucumber sarnie
Tuna and courgette lasagne
Cereal
Chocolate

Wine
13 st 1