3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg rope cable pushdowns
3 x 10 30kg face pulls
3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
blt mayo baguette
cyclone and grapes
bolognaise with mushrooms
3 lagers, 2 glasses red
13 st 5 (last year 13 st 5)
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