34?368?87669

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

{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset
3 x 10 scrunches elevated

3 x 10 25kg triceps pushdowns
3 x 10 20kg overhead cable pulls
3 x 10 20kg curl machine
3 x 10 ez-bar preacher curls 5kg each end

steak, chips and salad
beans
lager and wine
13 st 2