3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg cable bar face pulls
30 Captain's chairs
3 x 10 30kg cable bar pushdowns
3 x 10 20kg front squats
bridge, squat and kneeling stretches, bow
home made pork scratchings
tuna and sweetcorn pizza
5 Stellas
13 st 7 last year 13 st 12
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