3,11,13,7340

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine
3 x 10 40kg pecs machine

30 Captain's chair leg raises

3 x 10 barbell curls
3 x 10 Pete mandated 8kg incline bench dumb bell curls
3 x 10 17.5kg cable curls

protein bar
chicken, chips and red pepper sauce
prawn roll

Guinness and wine
13 st 3