3 x 10 4kg l/r vertical dumbbell external rotation
3 x 10 10kg l/r Arnold presses
3 x 10 150kg leg extensions
3 x 10 70kg leg abductor machine
3 x 10 30kg leg adductor machine
35 30kg kneeling cable crunches
tuna and cucumber sandwich
apple
chorizo, black pudding and bean stew with tortilla
wine
13 st 8
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