3 x 10 50kg bench
3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
3 x 10 strict ez bar preacher curls 12.5kg on end of metal sleeved bar
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 20kg barbell curls
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand and cross-legged stand-up
active hanging leg raise for time
apple and grapes
chicken, colcannon, gravy
chocolate
stout and wine
13 st 0
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