35106578,10,-48

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 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 16kg kettlebell triceps extensions
30 e-z bar preacher curls 2.5kg on each end
duck walk progressions

olive oil and bread
chilli and rice
lager and wine

13 st 3