12,14,842-1

3 x 10 50kg bench press machine
3 x 10 40kg pecs machine
3 x 10 45kg incline press machine

30 35kg kneeling cable crunches

3 x 10 ez bar curls 11.25kg each end of metal sleeved bar
3 x 10 20kg barbell curls
2 x 10 l/r 10kg, 10 12kg dumbbell curls

carrot, celery and apple juice
BLT bap
bacon, broad bean, mint and cream pasta

lager
13 st 12