-428,11,864,11

3 x 10 35kg leg adductor machine slot 4
3 x 10 190kg leg press
3 x 10 40kg leg extensions

30 30kg abdominal crunch machine

3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 12kg l/r lateral raise with internal rotation

stir fry chicken and veg noodles with a satay sauce
kitkat

stout and wine
12 st 10