3 x 10 20kg overhead squats
3 x 10 40kg front squats
3 x 10 hyperextensions
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 50kg bench
3 x 10 30kg overhead cable pulls
standing bows
lunges
assisted wide angle forward seated bend
half spinal twists
mozzarella, pesto and roast med veg sarnie
chicken, mashed spuds, peas and gravy
1 white
forgot to weigh myself, last year 13 st 6
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