10,?6-4,10

3 x 10 10kg overhead squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)

30 35kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

carrot, celery and tomato juice
seafood noodle salad
chicken and broccoli pasta bake

wine and beer
13 st 10