8-469?-13,13

3 x 10 50kg bench
3 x 10 40kg incline machine
3 x 10 12.5kg strict cable crossovers

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 12.5kg 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

Sainsbury breakfast sandwich
panini
blueberry and almond cake
prawn and roasted veg pasta
chocolate bar

wine
13 st 8