3343,10,74106

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

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

3 x 10 150kg leg press
3 x 10 50kg triceps machine
3 x 10 20kg curl machine

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

red Thai lentil, courgette and sweet spud curry with rice
banana

lager and wine
13 st 3