1-3?9,10,54,12

3 x 10 35kg leg adductor machine slot 4
3 x 10 190kg leg press

3 x 10 30kg military press
3 x 10 30kg l/r upright row

3 x 10 40kg leg extensions
30 30kg kneeling cable crunches
3 x 10 10kg l/r lateral raise with internal rotation

banana and peanut butter wrap
steak Diane, chips and rocket

Porter and wine
13 st 1