3 x 10 50kg bench press
3 x 10 12.5kg cable cross overs
3 x 10 40kg bench press machine
30 35kg kneeling cable crunches
3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls
apple, carrot and celery juice
prawn and veg pasta
sorta French chicken casserole with flat noodles
wine
13 st 7
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