3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline 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 20kg barbell curls
60 secs forward fold on Power Plate
ham, cheese, tomato and red onion panini
Stamppot Boerenkool
Mars bar
Guinness and wine
13 st 6
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