30 30kg abdominal crunch machine
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 30kg triceps cable pushdowns
3 x 10 20kg barbell triceps extension
3 x 10 10kg l/r dumbbell triceps extension
lungin' op'nin' bendin'
pineapple juice
bacon and courgette fried rice
ribs with smoked sweetcrcorn salsa
lager and wine
12 st 13
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