3 x 10 50kg bench
3 x 10 10kg vertical cable crossovers
3 x 10 40kg incline press machine
3 x 10 15kg cable curls
3 x 10 1/r 20kg dumbbell preacher curls
3 x 10 strict ez bar full ROM preacher curls 10kg on end of plastic sleeved bar
passive hanging for time
active hanging leg raise for time
squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk and jumps
egg and cress mayo wrap
banana
Fish and chickpea casserole with rice
fun size confectionery
lager and wine
13 st 4
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