3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 40kg pulley - wide bar
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
15 left oblique raises
30 hyperxtensions
15 right oblique raises
30 sit ups on hyperextension stand
back bridge over exercise ball
3 x 10 30kg triceps pushdowns
3 x 10 35kg rope lats pull down
cheese and pickle sarnie
pear
sausagemeat and mustard pasta
wine
13 st 11
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