Wednesday 4 December 2013

7,11,81359

10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley

30 30kg kneeling cable crunches

3 x 10 22.5kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 29kg triceps pushdowns

60 secs forward fold on Power Plate

beetroot, carrot and ginger juice
black pudding, fried spuds and beans
spag bols with fennel in the sauce

wine
13 st 7

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