3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
back bridge over exercise ball
downward dog, squat, kneel, camel
sitting cross-legged and rising from BOSU balance trainer
tuna and cucumber sarnie
chicken, mushrooms, cream, pasta
apples
lager and wine
13 st 5 last year 13 st 3
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