8455,10,7877?

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley

3 x 10 45kg lats pulldown
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press

30 20kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 12kg l/r kettlebell bottoms-up press
3 x 10 30kg dumbell shrugs

hanging

corned beef hash and fried egg
Guinness and wine

13 st 8