3x10 10kg strict bilateral cable crossovers
3x10 20kg assist dips
3x10 ez bar preacher curls - 10kg on each end metal sleeved bar
3x10 10kg (l/r) dumbell curls
3x10 10kg (l/r) concentration curls
integrated barefoot downward dog, squat, kneel, camel 4 minute sequence
ukemi back rolls
ploughman's sarnie
chicken, spuds, mushrooms
penguin biccies
Guiness and white wine
13 st 0: last year 13 st 4
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