3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 ez bar preacher curls 11.25kg each end of metalsleeved bar
3 x 10 30kg cable overhead cable pulls
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
corned beef hash and sweetcorn
mushroom lollipop
tandoor mixed grill, spinach rice, spiced aubergine
porter, lager, wine
13 st 9
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