18,10,8446

3 x 10 35kg leg adductor machine slot 3
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press
doing all three permanently under tension in the set, ups the intensity significantly

30 27.5kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

jerk pork and potato salad
beef stew
chocolate bars

wine
13 st 1