3 x 10 50kg bench
3 x 10 40kg incline press machine
3 x 10 40kg pecs machine
3 x 10 1/r 18kg dumbbell preacher curls
3 x 10 ez bar preacher curls 10 kg on end of plastic sleeved bar
3 x 10 ez bar curls 8.75 kg on end of metal sleeved bar
30 25kg abdominal crunch machine
passive hanging
active hanging leg raise for time
Swiss ball squats, back bend, pike, forward rolls and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'
NutriBullet
chicken roll
chicken with bubble 'n squeak
stout and wine
13 st 5
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