3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 50kg lat pull downs
3 x 10 20kg barbell push up behind neck
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 30kg cable pullover
l/r Benny squat hip openers (invented by me)
turkey, stuffing and cranberry sandwich
steak, mushrooms, chips, pepper sauce.
smarties
wine
13 st 2
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