61-136,11,13,9,10,0-2

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
3 x 10 20kg curl machine
30 20kg abdominal crunch machine

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

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

10 60cm box step up/jump off, alternate legs

apple and orange
penne bolognaise
wine and stout

13 st 6