3 x 10 30kg incline bench machine
3 x 10 40kg bench press machine
3 x 10 10kg cable crossovers (different machine to usual, posts closer together)
30 20kg abdominal crunch machine
10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
3 x 10 hyperextensions
3 x 10 20kg shoulder press machine
3 x 7kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs
apple and banana
pork, chips and cauli cheese
lager and wine
13 st 4
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