3 x 10 35kg leg adductor machine
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press
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
30 30kg kneeling cable crunches
60 secs forward fold on Power Plate
standing separate leg stretch
ploughman's sarnie
home cured gravlax and tortilla
11% stout (my head this morning, already)
13 st 3
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