3 x 10 50kg pulley
3 x 10 50kg lats pulldown
3 x 10 40kg long row machine
30 35kg kneeling cable crunches
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions
orange and carrot jiuce
tuna and mayo roll
pork and chickpea stew
Guinness and wine
13 st 11
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