3 x 10 50kg bench press machine
3 x 10 40kg pecs machine
3 x 10 45kg incline press machine
30 30kg kneeling cable crunches
3 x 10 ez bar curls 10kg each end of plastic sleeved bar
3 x 10 l/r 12kg dumbbell curls
3 x 10 25kg barbell curls
banana, strawberry and peach smoothie
chicken, mayo and salad wrap
peaches
keema (lamb) peas and chipped butternut squash
chicken wrap
lager and wine
13 st 10
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