3 x 10 10kg strict bilateral cable crossovers
3 x 10 dips 25kg assist
3 x 10 20kg overhead squats
3 x 10 40kg front squats
3 x 10 hyperextensions
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
bacon and chicken sarnie
chilli and rice
a boatload of red
13 st 4 last year 13 st 4
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