3 x 10 50kg pulley
3 x 10 20kg Olympic barbell shoulder presses
3 x 10 20kg Olympic barbell curls
3 x 10 20kg Olympic barbell skull crushers
3 x 10 20kg Olympic overhead squats
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
toe touching
standing quad stretches (both hands grab foot)
new upright hip openers
seated twists
bacon and tomato ketchup sarnie
banana (that's enough bananas, ed.)
green Thai chicken and aubergine curry with rice
stout and lager
13 st 6
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