16-318-469?-13,13

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 7g l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 25kg triceps pressdowns
3 x 10 ez-bar preacher curls 5kg each end of metal bar
squat stretches

roast pork Sunday dinner
lager and wine
13 st 1