3 x 10 80kg back squats
30 Captains Chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 hyperextensions
3 x 10 ez bar preacher curls 10kg on each end of the metal sleeved bar
standing stretches and half spinal twists
coronation chicken sarnie
salmon, spinach, cream and dill sauce with pasta
2 lagers 1 white
13 st 5 last year 13 st 4
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