347,11,81359

3 x 10 40kg bench press
3 x 10 35kg incline press machine

3 x 10 20kg curl machine
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 scrunches

3 x 10 12.5kg cable crossovers
3 x 10 30kg cable curls

foam roller upper back
Power plate stretches

veg lentils with a seafood baguette
wine

13 st 3