3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
3 x 10 30kg cable pushdowns
standing stretches
bacon, egg, beans, bread & butter
chicken, chips and peas
Brazillian chicken soup
13 st 5 last year 13 st 9
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