84,9?,11,10,74

3 x 10 50kg bench
3 x 10 10kg decline flyes
3 x 10 40kg incline press

30 27.5kg kneeling cable crunches

3 x 10 1/r 12kg concentration curls
3 x 10 ez bar preacher curls 12.5kg on end of metal sleeved bar
3 x 10 ez bar curls 7.5kg on end of metal sleeved bar

kneelin' crouchin' foldin'

cheese and tomato wrap
banana
penne bolognaise

no booze
13 st 8