84?448976?8

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
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns
3 x 10 6kg simultaneous l/r dumbbell curls

3 x 10 20kg barbell curls
10 60cm box step ups, alternate legs

bacon mushrooms and kale in a white sauce with pasta
cider and wine

13 st 8