1-4?1?10,10,10,643

3 x 10 150kg leg press
3 x 10 40kg leg extension

3 x 10 20kg curl machine
3 x 10 35kg leg adductor machine
3 x 10 50kg triceps machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 35kg, triceps cable pulldowns

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar

3 x 10 scrunchies (machine elevated on bench)
10 60cm box step ups, alternate legs

battered fish with veg fried rice
cheese cake
wine

13 st 1