5,11,13,10,63?

12 minute treadmill warm up

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor 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 internal rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

KFC spicy nacho stacker burger
lamb steak and courgette rice
apple turnover and ice cream

Guinness and wine
13 st 5