4,10,7526,11

3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine

30 Captain's chair leg raises
3 x 10 40kg incline machine

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls

60 secs forward fold on Power Plate
3 x 10 20kg barbell curls

vegetarian sausage roll and chilli sauce
Cheese omelette

Lager
13 st 4