3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns
back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
ham, cheese and pickle baguette
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns
back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
ham, cheese and pickle baguette
turkey and veg fried rice
fruit and nuts
wine
13 st 10
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