3 and a calendar correction

3 x 10 40kg bench
3 x 10 30kg incline press machine

3 x 10 60kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

3 x 10 25kg triceps pushdowns
3 x 10 12.5kg cable crossovers

3 x 10 10kg l/r dumbell triceps extension
3 x 10 10kg l/r dumbell concentration curls
3 x 10 ez bar preacher curls 5kg each end of metal bar

hanging

pear and banana
butternut squash frittata and baked beans

lager and wine
13 st 3