3 x 10 60kg pulley
3 x 10 60kg vertical traction machine
3 x 10 60kg pulldown machine
30 25kg abdominal crunch machine
3 x 10 30kg cable pullovers
3 x 10 25kg triceps pushdowns
3 x 10 10kg l/r dumbbell triceps extension
carrot, celery and pear juice
sushi
chicken and veg casserole with couscous and baked beans
lager and wine
13 st 12
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