3 x 10 25kg assist chin ups (full range of motion)
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
standing bows, lunges, assisted wide angle forward seated bend,, half spinal twists
bacon and tomato roll
ham and cheese sarnie
shepherds pie
wine
13 st 7 (14 3 - surely a mistype - 13 3)
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