14660,10,9519

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

30 scrunches elevated

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset

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

chicken pot pie and rice
wine
13 st 1