3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 captain's chairs
3 x 10 hyperextensions
3 x 10 30kg overhead cable pulls
3 x 10 25kg cable pushdowns
tuna and cucumber sarnie
two sausages in a bread roll and carrot soup
lager and wine
13 st 4 (a pound more than last year but two less than 07)
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