morning back stretches
3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 45kg lats pulldowns
30 sit ups on hyperextension stand
30 hyperxtensions
3 x 10 12.5kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
all day breakfast sandwich
banana
Thai chicken Massaman curry with rice
wine and lager
13 st 12
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