3 x 10 50kg bench
3 x 10 45kg wide grip pulley
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 ez bar preacher skull crushers 10kg each end of plastic sleeved bar
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
back bend over exercise ball
ham, mustard and tomato sandwich
clementine
cottage pie
Guinness, G&T, wine
13 st 6
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