13422,12,13,857,10

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

30 scrunches elevated

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

3 x 10 30kg triceps machine
3 x 10 10kg high cable curls
3 x 10 15kg curl machine
3 x 10 15kg triceps pushdowns
had to take it very easy as I have hurt my mid right latissimus dorsi

keema cottage pie with Indian veg snacks
lager and wine
13 st 1