2?-30-6-2?,11,11,259

3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 50kg triceps machine

3 x 10 35kg leg adductor machine
3 x 10 20kg curl machine
3 x 10 scrunches on elevated bench

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20g triceps press downs
30 ez bar preacher curls 5kg each end of metal bar

apple and pear
lamb, spud and cabbage stew
lager and wine
13 st 2