345-53598477?

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset
2 x 15 l/r one leg scrunches

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
3 x 10 10kg high cable curls

banana
tofu, fruit and nut byriani
lager and wine
13 st 3