3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 20kg military press
3 x 10 35kg assist pull up
3 x 10 10kg bilateral high cable curls
30 Captain's chairs
3 x 10 35kg assist dips
30 hyperextensions
hoisin duck wrap
pear
liver, onions, peas, mash
late night crisps
lager and wine
13 st 10
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