3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg pushdowns
standing stretches
tuna, may and cucumber sarnie
chicken biriani
smarties
2 whites
13 st 5 last year 13 st 8
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