9,14,13,73

3 x 10 50kg bench press
3 x 10 12.5kg cable cross overs
3 x 10 35kg incline bench press machine

3 x 10 ez bar curls 7.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls

fruit and veg juice
hoisin duck wrap
banana
red Thai chicken, sweet potato and red pepper curry with rice and petit pois

Guinness
13 st 9