3,11,12,11,855

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine
3 x 10 40kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 11.25kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls

Beef casserole and green beans
seafood paella

lager and wine
13 st 3