42065,10,10,975

30 scrunchies
3 x 10 20kg, 40cm goblet box squats
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

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 25kg, triceps cable pulldowns

3 x 10 8kg simultaneous l/r dumbbell curls
3 x 10 ez-bar preacher curls 5kg each end of metal bar

10 60cm box step ups, alternate legs
(jump up and off to swing on pull up bar)

red Thai veg and lamb curry with rice
tuna and sweetcorn with rice
apples

wine
13 st 4