3 x 10 25kg assist dips
3 x 10 40kg low row machine
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg triceps pushdowns
3 x 10 30kg barbell curls
30 hyperextnesions
3 x 10 exercise ball sit ups
R
bacon and tomato sarnie, clementine
gammon, cooked tomata, pineapple rings, chips
lager and wine
13 st 9
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