444-25-29?6-65?

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
30 20kg abdominal crunch machine

3 x 10 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls

3 x 10 20kg triceps pressdowns
3 x 10 l/r ez-bat preacher curls 10og each end of metal bar
duck walk progressions

apple and Clementine
pork and broccoli in oyster sauce with noodles

wine
13 st 4