3 x 10 35kg front squat
3 x 10 40kg bench
30 captains chairs
30 ez bar preacher curls 5kg on each end of metal sleeved bar
30 scull crushers 5kg on each end of metal sleeved ez bar
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
standing stretches and half spinal twists
tuna sarnie
roast chicken and sweet potatoes
oreos
3 lagers, 1 white
13 st 1 last year 13 st 3
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