3 x 10 hanging knee raises (supinated grip)
3 x 10 70kg 16" box squats
3 x 10 70kg deadlifts
3 x 10 pull ups
leg stretches
3 x 10 50kg bench presses
3 x 10 25kg assist dips
scrambled eggs and beans on toast
pea, corn and turkey fried rice
gammon and mushrooms
1 Stella, 1 red
13 st7
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