6,12,9,11,35

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

30 30kg 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

Chicken mayo sarnies
Beef stew
Chocolate

Lager and wine
13 st 6