3 x 10 50kg bench
3 x 10 40kg pecs machine
3 x 10 35kg incline press machine
30 30g kneeling cable crunches
3 x 10 ez bar preacher curls 12.5kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 10kg l/r concentration curls
carrot, celery and tomato juice
all day brekky bagel
salmon with kale couscous
lager and wine
13 st 10
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