30 35kg kneeling cable crunches
3 x 10 50kg pulley
3 x 10 40kg upper back machine
3 x 10 50kg lats pulldown
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extensions
banana, strawberry and honey smoothie
tuna sarnie
banana
pasty
red Thai duck, pineapple and tomato restaurant curry with steamed rice
stout and lager
13 st 11
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