3 x 10 45kg pulley
3 x 10 45kg lats pulldown
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg triceps push down
3 x 10 bench sit ups
30 hyperextensions
alternate sitting cross-legged and rising from BOSU balance trainer
tuna and sweetcorn sarnie
apple
corned beef hash and sweetcorn
wine
13 st 7
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