3 x 10 5okg lats pulldowns
3 x 10 15kg press behind neck
3 x 10 12.5kg "other machine" cable crossovers
30 30kg kneeling cable crunches
3 x 10 22.5kg triceps pushdowns
30 ez bar preacher curls 5kg each end of metal sleeved bar
tandoori chicken with saag dhal
clementines
chicken curry and rice
lager and wine
13 st 13
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