30 30kg kneeling cable crunches
3 x 10 45kg lats pulldowns
3 x 10 45kg pulley
3 x 10 20kg military press
3 x 10 20kg barbell curls
3 x 10 25kg triceps pushdowns
mozzarella and roasted pepper sarnie
nectarine
duck and sweet pepper red Thai curry and rice
wine
13 st 9
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