3 x 10 40kg leg extensions
3 x 10 150kg leg press
30 30kg abdominal crunch machine
3 x 10 35kg leg adductor machine slot 4 (includes adductor and hamstring stretch)
3 x 10 30kg military press
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press
carrot, apple and ginger juice
baked bean, bacon and egg wrap
cherries
Clementine
pollock, broad beans, rice and chorizo
wine and Guinness
13 st 4
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