-31-3?9,10,54,12

3 x 10 35kg leg extension
3 x 10 70kg leg abductor machine
3 x 10 160kg leg press

30 25kg abdominal crunch machine

3 x 10 20kg shoulder press machine
3 x 10 20kg military press
3 x 10 8kg l/r kettlebell bottoms-up press

back bends

reduced weight to concentrate on form and not using a 'bounce' at the bottom of reps

chicken, mushroom and veg casserole
chocolates
ice cream

wine
12 st 11