32142,10,93248

3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension

3 x 10 50kg triceps machine
3 x 10 20kg curl machine

3 x 10 910kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 scrunches (machine elevated on bench)

3 x 10 20kg cable triceps pulldowns
3 x 10 20kg barbell curls
10 60cm box jump ups, alternate legs

chicken, veg and rice
spanish omelette and assorted antipasto

lager and wine
13 st 3