4635,11,8937?

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 205kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell bottoms-up press
3 x 10 28kg dumbell shrugs

wide and close grip hanging

apple and herb juice
banana
veg and tomato soup with a handful of olives and feta and a bacon roll

wine
stout and porter at the Sultan beer festival