3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 50 kg bench presses
3 x 10 ez bar preacher curls - 10kg on each end metal sleeved bar
3 x 10 hyperextensions with 10kg plate
free stretching
chicken, spuds, carrots
2 stellas, 1 white
12 st 11
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