3x 10 50kg bench
3 x 10 20kg incline dumbbell flies
3 x 10 12.5kg strict cable crossovers
30 35kg kneeling cable crunches
3 x 10 20kg barbell curls
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 l/r 10kg concentration curls
carrot, apple and parsley juice
chicken roll
apple
red Thai curry of beef and aubergine with noodles
wine
13 st 11
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