0,10,11,7429

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 25kg military press
3 x 10 24kg dumbbell shrugs

sausage roll
egg roll

Guinness and wine
13 st 0