3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
"watch strap" shoulder stretch
back bridge over exercise ball
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists
bacon and tomato roll
chicken and sweetcorn fried rice
chicken legs, spinach, garlic spud mash and gravy
lager and wine
13 st 7 (last year 13 3, year before 13 1)
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