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3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 50kg bench
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 scull crushers 10kg on each end of metal sleeved ez bar

standing bow, assisted wide angle forward seated bend, half spinal twists, easy pose forward bend

tuna sarnie,
chicken, spinach, tomato, anchovy pasta

1 lager, 1 white
13 st 3 last year 13 st 7