3 x 10 50kg bench
3 x 10 40kg bent over row
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pull downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
30 ez bar preacher skull crushers 5kg each end of plastic sleeved bar
30 hyperextensions
3 x 10 bench sit ups
tuna and sweetcorn pasta salad
apple
corned beef hash, sweetcorn
crisps
wine
13 st 10
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