3 x 10 hanging knee raises (supinated grip)
3 x 10 30kg(?) ez bar preacher curls
10 20", 10 18", 10 16" overhead box squats
3 x 10 26kg cable pull overs
hamstring stretches 2 mins each side
3 x 10 30kg hang cleans (no squat variation)
half a Spanish tortillia with a tomato fried in olive oil then a splash of balsamic vinegar
cheese and onion bagle
kebab
chilli con carne
an evening of lager and champagne
13 st 4
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