4340,11,10,9845

3 x 10 12.5kg cable crossovers
10 30kg, 10 35kg, 10 40kg incline press machine
3 x 10 40kg bench machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
10 25kg, 10 30kg, 10 35kg triceps pushdowns

3 x 10 10kg l/r dumbbell preacher curls
3 x 10 20kg barbell curls

2 x 15 abdominal scrunchies
wide angle grip hanging

banana
Thai chicken and bean curry with rice

Guinness and wine
13 st 4