3 x 10 50kg pulley
3 x 10 hyperextensions with 10kg plate
3 x 10 50kg lats pulldown
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
flingish breakfast
sushi
minced beef slice with chips and peas
wine
13 st 7
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