3 x 10 50kg pulley
3 x 10 20kg barbell shoulder presses
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 55kg lat pull downs
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
ham, sun dried tomatoes and olives in a bread roll
apple
roast chicken, spuds, peas, gravy
wine
13 st 6
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