8-15,10,7333,10

3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine

3 x 10 30kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

power plate stretches

jerk pork, rice 'n peas, 'slaw

Guinness and wine

13 st 8 - lip up fatty