3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg cable pushdowns
3 x 10 hyperextensions with 10kg plate
3 x 10 20kg military presses
ham and tomato sarnie, apple
gammon curry and veggie rice
wine
13 st 6
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