3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 45kg pulley
3 x 10 30kg triceps pressdown
3 x 10 25kg cable curls
3 x 10 50kg lats pulldown
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
back bridge over exercise ball
cheese and cucumber sandwich
clementine
spinach Spanish omelette and chorizo
lager
13 st 9
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