3 x 10 50kg bench
3 x 10 40kg strict incline machine
3 x 10 ez bar preacher curls 15kg each end of metal sleeved bar
3 x 10 1/r 18kg dumbbell curls
30 Captain's chair leg raises
(pushed for time so chopped one chest and one arm exercise)
dry veg curry wrap
veg dhansak and rice
wine
13 st 1
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