Thursday 17 October 2013

8,10,9684

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

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

30 30kg kneeling cable crunches

cheese, ham, tomato and onion pannini
fish and chips

no booze
13 st 8

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