3 x 10 hyperextensions with 12kg kettlebell
3 x 10 overhead extensions 10kg each end of metal sleeved EZ bar
3 x 10 65kg pulldown machine
3 x 10 65kg vertical traction machine
30 25kg abdominal crunch machine
3 x 10 30kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension
apple and banana
chorizo, kale and root veg hash topped with a fried egg
lager and wine
13 st 2
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