-2372-2?1?86?7,12

3 x 10 100kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

30 20kg abdominal crunch machine

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

3 x 10 45kg triceps machine
3 x 10 10kg high cable curls
3 x 10 15kg curl machine
3 x 10 15kg triceps cable pull downs

prawn, pork, veg and chickpea fried rice
lager and wine
12 st 12