3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 cable/rope triceps pressdowns
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
back bridge over exercise ball
tuna salad baguette
corned beef hash and sweetcorn
apple crumble and custard
wine
13 st 10
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