6,10,12,753?

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

30 27.5kg kneeling cable crunches

3 x 10 3.75kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internalrotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 secs forward fold on Power Plate

cheese and ham sarnie
apple
broad bean and bacon risotto
chocolate

Guinness and wine
13 st 6