3 x 10 12.5kg strict cable crossovers
3 x 10 40kg incline machine
3 x 10 50kg pecs machine
30 Captain's chair leg raises
3 x 10 ez bar preacher curls 15kg each end of plastic sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 26kg barbell curls
60 secs forward fold on Power Plate
sausage roll
Thai squash and green bean curry with rice
Lager and wine
13 st 8
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