3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 ez bar curls 10kgeach end of metal sleeved bar
3 x 10 30kg triceps pushdowns
R
ham and tomato sandwich
tangerine
shepherd's pie and broccoli
wine
13 st 10
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