3 x 10 50kg vertical traction machine
3 x 10 50kg pulldown machine
3 x 10 60kg pulley
30 30kg kneeling cable crunches
3 x 10 27.5kg triceps pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
lungin' op'nin' bendin'
Southern fried chicken, red pepper and lettuce roll
banana
clementine
lamb, green pepper and rice
lager and stout
13 st 6
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