3 x 10 55kg pulley
3 x 10 35kg upper back machine
3 x 10 50kg lats pulldown
3 x 10 35kg kneeling cable crunches
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 14kg l/r dumbbell triceps extension
beetroot, apple and tomato juice
ham, tomato, salad roll
lamb and mint pie with chips
lager and wine
13 st 8
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