2,10,12,441,10

3 x 10 12.5kg strict cable crossovers
3 x 10 40, 45, 50kg pecs machine
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

salmon fishcake and salad
veg samosa
sausage roll
peanuts
pasty

Porter and wine
13 st 2