3 x 10 50kg pulley
3 x 10 ez bar curls 10kg each end of metal sleeved bar
3 x 10 20kg barbell press behind neck
3 x 10 12kg dumbell triceps extension
3 x 10 20kg press behind neck
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
cheese and tomato sandwich
sausages with saute potatoes and mushrooms in a cream sauce
wine
13 st 11
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