246914,10,7526,11

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
3 x 10 scrunches elevated

3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 25kg triceps pushdowns
30 10kg high cable curls

banana
veg soup and a bacon and tomato baguette
wine
13 st 2