3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 15kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pull downs
3 x 10 30kg rope triceps pushdowns
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
back bend over exercise ball
tuna/sweetcorn/mayo sandwich
pear
steak, mushrooms, chips, pepper sauce
wine and lager
13 st 7
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