morning wall stretching
3 x 10 7.5kg bench cable flyes (surprisingly taxing, someone had left the set up so I took advantage)
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
30 hyperextensions
3 x 10 45kg lats pulldown
3 x 10 30kg triceps pushdown
3 x 10 bench crunches
all day brekkie sarnie
banana
chorizo and potatoes with peppers
pasty
lager
13s st 11
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