3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
30 35kg kneeling cable crunches
3 x 10 50kg pulldown machine
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension
mango juice
cheese and onion bread roll
tuna and cauliflower pasta bake
wine
13 st 11
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