7,12,8646,10

3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
3 x 10 22kg shrugs

30 Captain's chairs

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 40kg leg extensions

60 secs forward fold on Power Plate

toast
prawn and aubergine curry with rice

Guinness and wine
13 st 7