3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 45kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 30kg rope/cable triceps press downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 50kg lats pull downs
back bend over exercise ball
chicken, bacon, mayo sarnie
clementine
Massaman curry with rice
lager
13 st 9
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