3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine
30 20kg abdominal crunch machine
3 x 10 20kg curl machine
3 x 10 l/r 16kg dumbell preacher curls
10 20kg, 10 30kg,10 40kg cable curls
unassisted hang concentrating on shoulder ROM
posterior flexibility machine 90 degrees
apple juice
ham, egg and salad roll
Chinese take away
no booze diary or scales on tour in Cardiff
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