015-4-10,59?22,10

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

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 15kg triceps pushdown

3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 20kg barbell curls

bear crawl
30 20kg abdominal crunch machine
40kg assist one arm hangs

apple, banana
cod chowder and bread roll

guinness and wine
13 st 0