41245,12,11,12,?52

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

30 scrunchies (machine elevated on bench)
3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 10kg l/r dumbbell triceps extension
3 x 10 20kg, triceps cable pulldowns

3 x 10 6kg simultaneous l/r dumbbell curls
3 x 10 20kg barbell curls

10 60cm box step ups, alternate legs

chicken, spinach and squash curry with rice
lager and wine
13 st 4