3 x 10 5okg bench
3 x 10 40kg incline bench
3 x 10 reverse incline (recline?) bench 10 with 5kg on each end of machine bar, 10 with 10kg, 20 with 15kg
3 x 10 dips 30kg assist
3 x 10 50kg pulley machine
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
standing stretches and half spinal twists
bacon, brie and cranberry sarnie
take away kebab
plenty lager, 1 red
13 st 1 last year 13 st 4
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