-13,13,12,10,664

3 x 10 12.5kg strict cable crossovers
3 x 10 35kg strict incline machine
3 x 10 40kg pecs machine

30 Captain's chair leg raises

3 x 10 1/r 18kg dumbbell curls
3 x 10 20kg cable curls
3 x 10 25kg barbell curls

kneelin' crouchin' foldin' lungin' op'nin' bendin'

smoked salmn, cream cheese and red onion bagel
chicken wings and nachos

Guinness and wine
12 st 13