3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 40kg pulley - wide bar
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
3 x 10 50kg lats pull down
15 left oblique raises
30 hyperxtensions
15 right oblique raises
back bridge over exercise ball
Commonwealth Cafe big breakfast
chicken and red peppers with rice
lager and wine
13 st 13 (weight creeping up, time to take myself in hand?)
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