3 x 10 160kg leg press
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)
30 30kg kneeling cable crunches
3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 8kg l/r Arnold presses
(taking it very easy with bad neck/shoulder)
club sandwich
corned beef hash, cabbage and fried egg
lager and wine
13 st 0
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