3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 40kg lats pulldown
spicy chicken pasty
gammon, pineapple,chips
appple & pear
wine
13 st 4
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