3 x 10 50kg front squats
3 x 10 60kg deadlifts
3 x 10 16kg dumbbell bench press
3 x 10 simultaneous l/r 10kg Arnold dumbell presses
3 x 10 ez bar preacher curls 7.5kg on each end of plastic sleeved bar
standing bows, lunges, assisted bound half lotus seated bend, half spinal twists
back bridge over exercise ball
fruit juice
ricotta and spinach quiche, sun dried tomatoes and olives, clementines
pasta and bolognaise
several lagers
13 st 8 last year 13 st 4
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