5,12,12,964-1

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

30 30kg kneeling cable crunches

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

chicken mayo roll
beef and beetroot chilli and rice
chocolate

lager and wine
13 st 5