3 x 10 20kg press behind neck
10 10kg, 2 x 10 12.5kg cable bench press
10 12.5kg, 2 x 10 15kg cable bench pull
3 x 10 20kg cable curls
10 45kg, 2 x 10 50kg lats pull down
3 x 10 30kg triceps push down
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
chorizo fried with green pepper and quartered spuds
paella
lager
13 st 12
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