95159

3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 40kg leg adductor machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

30 35kg kneeling cable crunches

tuna salad roll
lamb shanks in wine with white beans and spinach

wine
13 st 9