3 x 10 V-grip handle T-bar rows 50kg on business end
3 x 10 60kg vertical traction machine
3 x 10 60kg wide handle pulley
30 30kg kneeling cable crunches
3 x 10 20kg cable triceps extensions with rope
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg overhead cable pulls
2 x 45 secs forward fold on Power Plate
veg chilli
duck fried rice
Bounty bar
lager and wine
13 st 0
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