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 cable pushdowns
standing stretches, plus half spinal twist
chocolate wheatabix
cottage pie
noodles and blue cheese
choccy biccies
2 reds
13 st 1 last year 13 st 10
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