3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 11.25kg each end of plastic sleeved bar
3 x 10 50kg lats pull downs
3 x 10 30kg cable overhead cable pulls
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
back bend over exercise ball
ham, mustard and ovendried tomato sanwhich
clementine
chicken and chips
no booze
13st 7
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