3 x 10 40kg pecs machine
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 12.5kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 1/r 12kg dumbbell curls
panini
banana, walnut and chocolate cake
Thai green roast squash and prawn curry with rice
chocolate bar
lager and wine
13 st 5
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