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
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