Thursday 31 October 2013

4?84558

3 x 10 35kg leg adductor machine slot 4
3 x 10 70kg leg abductor machine
3 x 10 150kg leg press

30 30kg kneeling cable crunches

3 x 10 5kg l/r horizontal cable external rotation
3 x 10 2.5kg l/r horizontal cable internal rotation
3 x 10 10kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses

pumpkin pie
chocolate courgette cake
Feijoada, sauted greens, some sort of dry powdered cassava and rice

lager and Guinness
13 st 4

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