3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns
standing leg stretches
chicken and mustard
cyclone
potato, veg and turkey curry stir fry
scotch egg
3 lagers 1 white
13 st 7
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