3 x 10 12.5kg cable crossovers
3 x 10 25kg incline bench machine
3 x 10 30kg bench press machine
10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
3 x 10 40kg lats pulldown close grip
30 20kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 8kg l/r kettlebell shoulder press
3 x 10 12kg rolling kettlebell shrugs
tried shoulders going in opposite circles
10 60cm box step ups, alternate legs
chicken dhansak, sag aloo, pulao rice
lager and wine
13 st 7
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