3 x 10 45kg pulley
3 x 10 50kg upper back machine
3 x 10 30kg pulldown machine
3 x 10 30kg kneeling cable crunches
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension
Beetroot and melon juice
Cheese and salsa wrap
Chicken and mushroom risotto
Lager and wine
13 st 11
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