-4?1?10,10,10,643

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
10 30kg, 10 35kg, 10 40kg incline press machine

30 20kg abdominal crunch machine
3 x 10 60kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbell triceps extension
10 25Kg, 10 30kg, 10 35kg triceps pushdowns

3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10 kg dumbell preacher curls

hang

Thai chicken and sugar snap pea curry and rice
banana and grapes

stout and wine
12 st 10