3 x 10 30kg front squats
3 x 10 10kg overhead squats
30 Captain's chars
3 x 10 50kg bench
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
smoothie
chicken and sweetcorn sarnie
steak and pepper sauce with mushroom rice
1 red, several Stellas
13 st 7 last year 13 st 5
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