3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pecs machine
3 x 10 35kg incline machine
30 Captain's chair leg raises
3 x 10 ez bar preacher curls 11.25kg each end of metal sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls
BLT wrap
jerk chicken, 'slaw, rice'n peas
wine and porter
13 st 5
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