3 x 10 45kg pulley
30 30kg kneeling cable crunches
3 x 10 15kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 45kg lats pulldowns
3 x 10 25kg triceps pushdowns
Scotch egg
ham and tomato sandwich
orange
oxtail and carrot casserole with mashed potatoes
no booze
13 st 10
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