3 x 10 35kg leg adductor machine
3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 30kg triceps press downs
3 x 10 30kg cable curls
orange and apple
beef casserole with crusty bread
lager and wine
13 st 4
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