54459797958

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns

3 x 10 10kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

15 left leg, 15 right leg scrunchies
10 60cm box step ups, alternate legs

jerk chicken, rice 'n peas
cider and wine
13 st 5