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
3 x 10 scrunchies (machine elevated on bench)
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 9kg simultaneous l/r dumbbell curls
3 x 10 10kg l/r straight handle triceps pulldowns
3 x 10 ez bar preacher curls 5g each end of metal bar
10 60cm box step ups, alternate legs
cheese roll
lamb, carrot and cabbage stew with crusty bread
lager and wine
13 st 5
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