3 x 10 50kg bench
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20 kg press behind neck
3 x 10 40kg wide handle pulley
3 x 10 30k overhead cable pull
3 x 10 50kg lats pull down
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
marmalade on toast
Sunday lunch
salt and pepper chicken with fried rice
wine
13 st 11
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