3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot r)
30 35kg kneeling cable crunches
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses
oops should have been back and triceps, not legs and shoulder repair.
bacon roll
chicken and sweetcorn sandwich
apple
liver and bacon with mashed spuds
wine
13 st 7
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