72272,11,10,9556

15 left. 15 right one leg scrunchies
3 x 10 20kg goblet swam[ 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 16kg kettlebell overhead triceps extension
3 x 10 30kg triceps cable pulldowns

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

10 60cm box step ups, alternate legs
a bit of fixed firm work

apple
pulled pork hash with HP sauce and a fried egg

lager and wine
13 st 7