3 x 10 12.5kg strict cable crossovers
3 x 10 50kg bench
3 x 10 35kg strict incline machine
30 Captain's chair leg raises
3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 1/r 18kg dumbbell curls
3 x 10 20kg barbell curls
kneelin' crouchin' foldin' lungin' op'nin' bendin'
prawn, tartare sauce. tomato and basil wrap
chicken spuds and cabbage
Guiness and wine
12 st 12
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