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 12.5kg each end of plastic sleeved bar
3 x 10 1/r 16kg dumbbell preacher curls
3 x 10 20kg barbell curls
chicken and avocado wrap
chicken and spinach dhansak with rice
wine
13 st 7
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