-141436984177

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

15 leftl leg, 13 right 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

{3 x 10 6kg dumbell curls
3 x 10 6kg simultaneous l/r dumbbell curls} superset

apple
fish and cabbage byriani with veg bhajis and pakoras etc.

lager and wine
12 st 13