3 x10 50kg bench
3 x 10 10kg strict bilateral cable crossovers
3 x 10 captain's chairs
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 1kg on each end of metal sleeved bar
3x 10 25kg triceps pushdowns
chicken/peas fried rice
chicken/peas fried rice with cauli
lager
13 st 5 (4 more than last year, 4 less than 2007)
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