476?15,12,12,12,549

3 x 10 squat rack, 20kg plate each end of the bar (why haven't I done this before?)
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
30 20kg core machine

3 x 10 10kg high cable curls
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 20kg triceps pressdown

dinner at the Charles Holden
lager and wine
13 st 4