3,10,14,684-3

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

spiced smoked salmon and couscous in a flatbread
tuna, tomato, potato, carrot, lentil and rice thing of my own improvised design

Guinness and wine
13 st 3