3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 hyperextensions
messing about with bound half lotus seated
shoulder stretches with rope
standing forward bend
carrot and spinach dhal, chicken tikka mayo and mango chutney roll
apple
chilli and rice
lager and wine
13 st 7 last year 13 st 4
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