9,10,7556,10

10 20kg squat
10 30kg squat
10 40kg squat
10 50kg squat
10 50kg squat
10 60kg squat
10 70kg squat

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 30kg leg extensions

30 25kg abdominal crunch machine
30 30kg kneeling cable crunches
30 Captain's chair leg raises

chicken, mayo, tomato and basil panini
keema cabbage with rice

Guinness and Stella
13 st 9