30242,11,15,9721

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

3 x 10 50kg triceps machine
30 20kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pullovers

3 x 10 12kg l/r dumbbell preacher curls
3 x 10 10kg l/r concentration curls
3 x 10 20kg barbell curls

10 swamp box jumps

apple
veg dhansak and bread roll

Guinness and wine
13 st 3