3 x 10 10kg overhead squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 5)
30 35kg kneeling cable crunches
3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
apple, carrot and celery juice
banana
ham salad roll
chicken korma, rice, sag aloo
late night ham roll
wine
13 st 5
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