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 50kg bench
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg strict pulley
3 x 10 40kg lats pulldown
scrambled egg on toast
pork and salad sarnie followed by banana
Thai pork, ccumber and eggs with rice
wine and lager
13 st 7
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