3 x 10 26kg military press
3 x 10 25kg l/r upright row
3 x 10 simultaneous l/r 10kg Arnold presses
30 30kg kneeling cable crunches
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
(left shoulder still playing up)
10 x 40, 10 x 45, 10 x 50kg vertical traction machine
back bend/forward bend on folding step/bench
sausage and egg wrap
steak, chips, peas and parsley butter
wine and lager
13 st 2
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