2,11,15,9721

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 25kg abdominal crunch machine

3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension

60 secs forward fold on Power Plate

cod and salsa roll

Lamb, lentil and spinach biriani

Bounty bar

Wine

13 st 2