3 x 10 10kg overhead squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)
30 35kg kneeling cable crunches
3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
carrot, celery and tomato juice
seafood noodle salad
chicken and broccoli pasta bake
wine and beer
13 st 10
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