3 x 10 22kg l/r dumbbell rows
3 x 10 40kg low row machine
30 35kg kneeling cable crunches
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 50kg lats pulldown
3 x 10 10kg l/r dumbbell triceps extension
apple, carrot, orange and celery juice
baked cheese, refried bean and guacamole tortilla sandwich
coq au van with flat noodes
Mars bar mousse
wine and lager
13 st 9
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