8-9-2-1-229,11,12,57,11

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

3 x 10 20kg curl machine
30 20kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 15kg triceps pushdown

3 x 10 12kg l/r ez-bar dumbbell curls
3 x 10 20kg barbell curls

bear crawl
3 x 10 50kg triceps machine
assisted one arm hangs

orange
Jamaican prawn pepper pot with Spanish omelette
Guinness and wine
13 st 8