4-1-1679,15,10,47-2

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

3 x 10 20kg curl machine
3 x 10 50kg triceps machine
30 20kg abdominal crunch machine

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

3 x 10 20kg barbell curls
3 x 10 8kg simultaneous l/r dumbbell curls

10 swamp box jumps

banana and pear
broad beans and chorizo, spanish tortilla, chicken roll etc
cider and wine
13 st 4