51?36,7,11,5446

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 scrunches (machine elevated on bench)

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 6kg simultaneous l/r dumbbell curls

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg ez-bar preacher curls
10 60cm box jump ups, alternate legs

apple and pear
cod chowder with garlic and parsley flat bread.

lager and wine
13 st 5