47,12,861,13

3 x 10 35kg leg adductor machine slot 4
3 x 10 40kg leg extensions
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 20kg military press
3 x 10 30kg dumbbell shrugs

cheese and tomato sandwich
mushroom and chicken risotto with dried tomatoes

wine
13 st 4