3 x 10 40kg straight leg deadlift
3 x 10 30kg front squat
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
30 35kg kneeling cable crunches
apple, celery and cucumber juice
ham wrap
spaghetti with salmon, spinach, creme fraiche and lemon
wine
13 st 8
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