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Virgin Cardiff

3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

3 x 10 crunch machine

3 x 10 4kg l/r horizontal dumbbell external rotation
3 x 10 6kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses

2 x 30 secs forward fold on Power Plate

bacon rolls
roast duck dinner

Stella and Stout on a bay/town/Roath pub crawl with Phil o'S
no scales on tour