9-10-11-714

3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine

30 27.5kg kneeling cable crunches

3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 l/r 12kg dumbbell preacher curls
3 x 10 20kg barbell curls

plum, banana and honey smoothie
barbecue

lager and wine
13 st 9