3 x 10 16kg goblet squat
3 x 10 10kg overhead squat
3 x 10 30kg straight leg deadlift
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses
carrot, apple, pineapple and tomato juice
chicken, bacon, mayo and tomato baguette
chicken and sweetcorn curry on naan
Guinness
13 st 9
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