3 x 10 15kg strict bilateral cable crossovers
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 30kg cable overhead cable pulls
3 x 10 ez bar preacher curls 125.kg each end of plastic sleeved bar
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
back bend over exercise ball
chicken, bacon, mayo and tomato sandwich
clementine
steak, chips, mushrooms
lager and wine
13 st 6
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