10 40kg, 10 50kg, 10 60kt vertical traction machine
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley
10 70kg pulley
3 x 10 9kg sitting l/r dumbbell triceps extension
3 x 10 20kg barbell triceps extension
3 x 10 30kg triceps cable pushdowns
active hanging leg raise for time
an evolving kneelin' crouchin' foldin' lungin' op'nin' bendin' session with squat bookends, frog stand nd cross-legged stand-up
quesadilla
chicken, cabbage and spuds
stout and wine
13 st 3
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