Monday 30 September 2013

4,11,11,8469

3 x 10 12.5kg strict cable crossovers
3 x 10 50kg pecs machine

30 Captain's chair leg raises

3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls

3 x 10 40kg incline machine
3 x 10 20kg barbell curls

60 secs forward fold on Power Plate

bacon and cucumber roll
jerk pork with rice 'n peas

lager and wine
13 st 4

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