3 x 10 10kg overhead squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (wide - slot 4)
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
30 35kg kneeling cable crunches
carrot and apple juice with dash of soy
tuna, olive, cucumber and mayo pasta salad
grapes
slow cooker ribs and 'slaw
wine
13 st 7
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