3-1-313,10,12,11,741

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
10 25kg, 10 30kg, 10 35kg triceps pushdowns

3 x 10 14g l/r dumbbell preacher curls
3 x 10 ez-bar preacher curls 3.75kg each end of metal bar

10 60cm box step ups, alternate legs

banana and two apricots
Irish stew
wine

13 st 3