9-62-538,12,11,?56

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
30 25kg abdominal crunch machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg triceps pushdowns

3 x 10 12kg l/r ez-bar dumbbell curls
3 x 10 20kg barbell curls

bear crawl
shoulder rehab assisted hanging

banana and pear
veg soup and bacon rolls
wine and Guinness
13 st 9