3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns
standing leg stretches
chicken and coleslaw
cyclone and appletake away chicken kebab
evening out of lager
13 st 5 -last year 13 st 10!
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