608,10,916,11

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg strict pecs machine
3 x 10 36kg strict incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls

back bend/forward bend on folding step/bench

sea food, carrot and courgette wrap
beef and veg bolognaise with rice
Maltesers

stout
13 st 6