41063,10,14,?5?3

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 35kg, triceps cable pulldowns

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

10 60cm box step ups, alternate legs

sweetcorn and spud chowder with a sausage and giardiniera roll
cider and wine
13 st 4