3 x 10 50kg bench
3 x 10 40kg incline press machine
3 x 10 12.5kg cable crossovers
active hanging leg raise for time
3 x 10 1/r 22kg dumbbell preacher curls
3 x 10 strict ez bar full ROM preacher curls 10kg on end of plastic sleeved bar
3 x 10 20kg barbell curls
squatin' frog-standin' kneelin' crouchin' foldin' lungin' op'nin' bendin' prone-leg-raisin' cross-legged stand-up to squat walk
tuna and broccoli pasta bake
banana
prawn and roasted veg pasta
Thai style bacon, celery, and nut fried rice
wine
13 st 5
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