3 x 10 press ups
3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine (limited weight and ROM due to left shoulder)
30 30kg kneeling cable crunches
3 x 10 ez bar preaher curls 15kg each end of metal sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 14kg dumbell preacher curls
hoisin duck wrap
Lamb and white bean chilli with avocado salad
Wine
12 st 13
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