3 x 10 25kg assist dips
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 60kg deadlifts
3 x 10 hyperextensions
back bridge over exercise ball
downward dog, squat, kneel, camel
ham, cheese and pickle baguette
chicken and chorizo jambalaya
1 lager, 2 wines
13 st 8 last year 13 st 4
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