Monday 16 September 2013

4,11,99767

3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine
3 x 10 50kg incline machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 1/r 12kg concentration curls
3 x 10 20kg barbell curls

lamb and veg biriani

Guinness and wine
13 st 5

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