3 x 10 35kg leg adductor machine slot 4
3 x 10 40kg leg extensions
3 x 10 150kg leg press
30 30kg kneeling cable crunches
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg Arnold presses
3 x 10 32kg dumbbell shrugs
chicken curry wrap
chicken and broccoli pasta bake
Guinness and wine
13 st 5
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