3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 10kg press behind neck
3 x 10 45kg lats pulldown
3 x 10 bench crunches
3 x 10 45kg lats pulldown
30 hyperextensions
3 x 10 12.5kg bilateral high cable curls
English breakfast
roast chicken, roast spuds, peas gravy
strawberries and cream
cheese sarnie
wine
13 st 10
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