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 simultaneous l/r 12kg Arnold presses
3 x 10 40kg pulley
fried egg roll, satsuma
goat's cheese omlette with salad and chips
tuna pasta
roast pork roll and apple
wine and lager
13 st 7
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