3363,10,54575

3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press 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 ez bar dumbell curls 7.5kg on each end of bar
3 x 10 12kg l/r dumbell preacher curls

single arm assisted hanging

lamb in red wine and leek sauce with roast spuds
Guinness and wine

13 st 3