37,12,12,578

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

3 x 10 bench incline sit ups

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

beef and veg casserole
jerk pork with rice 'n peas

wine and porter
13 st 3