3 x 10 12.5kg strict cable crossovers
3 x 10 40kg pecs machine (back straight concentrate on form)
3 x 10 40kg incline machine
30 Captain's chair leg raises
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 1/r 14kg dumbbell preacher curls
3 x 10 20kg barbell curls
60 secs forward fold on Power Plate
chicken and leaf sandwich
sausages with Parsnip bubble & squeak
Bounty bar
Guinness and wine
13 st 4
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