035106578,10,-48

3 x 10 12.5kg barbell front squats
3 x 10 15kg 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 30kg leg curl
3 x 10 17.5kg cable curls
3 x 10 17.5kg cable triceps extensions

sausage and veg casserole with crusty bread
wine
13 st 0