50797444,10

3 x 10 40kg leg extension
3 x 10 150kg leg press

3 x 10 20kg shoulder press machine (reduced weight to concentrate on range of movement)
3 x 10 35kg leg adductor machine


15 left 15 right one leg core machine "scrunches"
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 15kg press from behind neck

foam roller upper back
power plate stretches

jerk chicken, spud and cabbage soup of my own design
bananas

wine
13 st 5