4,10,11,9,12,8?

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 captain's chairs

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

60 secs forward fold on Power Plate

Sunday dinner
sausage sandwich

Stout and wine
13 st 4