3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley (wide handle)
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 10kg simultaneous l/r Arnold presses (weight reduced to protect tweaked back)
3 x 10 30kg triceps pushdown
3 x 10 40kg lats pulldowns
2 x 15 hyperextensions
15L 15R oblique raises
sausage, egg, relish, mayo roll
strawberries
fish and chips
lager
13 st 11
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