3 x 10 12.5kg barbell front squats
3 x 10 20kg curl machine
3 x 10 40kg triceps 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 abdominal crunch machine
3 x 10 100kg leg press
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions
lamb roll with veg soup
wine
12 st 13
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