5-136878-3,11

3 x 10 40kg bench
3 x 10 35kg incline press machine

2 x 10 20kg, 10 25kg curl machine
3 x 10 60kg triceps machine
30 20kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 12.5kg cable crossovers
3 x 10 25kg triceps pushdown

3 x 10 20kg barbell curls
3 x 10 12kg l/r dumbbell preacher curls

hanging

apple and grapes
beef and greens in black bean sauce with rice
cheese roll

wine

13 st 5