424799544

3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine
3 x 10 30kg pecs machine

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

3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdowns

3 x 10 12kg l/r dumbell concentration curls
3 x 10 20kg barbell curls

hanging

Guinness and wine
fried rice
chicken and mushrooms
fruit

13 st 4