10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley
3 x 10 15kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 25kg triceps pushdowns
30 30kg kneeling cable crunches
kneelin' crouchin' foldin' lungin' op'nin' bendin'
seafood and sweet potato red Thai curry and rice noodles
Brazilian snacks
chicken and veg fried rice
Brahma and wine
13 st 1
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