9,15,10,682

3 x 10 40kg bench press machine
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline press machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 25kg barbell curls
3 x 10 l/r 10kg dumbbell curls

orange, melon and celery juice
chicken, broccoli and rice
chicken and chips

Guinness and lager
13 st 9