3 x 10 12.5kg cable crossovers
3 x 10 50kg bench
3 x 10 40kg incline press machine
30 25kg abdominal crunch machine
3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 12.5 kg on end of new metal sleeved bar
3 x 10 1/r 10kg concentration curls
passive hanging
Swiss ball virasana, squats, pike, back bend, torso turns and forward rolls
kneelin' crouchin' foldin' lungin' op'nin'
cheese and tomato roll
coq au vin and colcannon
wine
13 st 3
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