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 8kg l/r lateral raise with internal rotation
3 x 10 12kg l/r Arnold presses
sausage roll
jerk beef and veg with baked spuds
Maltesers
Guinness and wine
13 st 7
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