3 x 10 50kg bench
3 x 10 50kg deadlift
3 x 10 captain's chairs
3 x 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg over head cable pull with bar
3 x 10 simultaneous l/r 12kg Arnold presses on narrower machine
sausage toastie
fishcacke toastie
lab, aubergine and rice
chicken
wine
13st 7
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