3 x 10 45kg leg extension
3 x 10 70kg leg abductor machine
3 x 10 160kg leg press
30 25kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 30kg upright row
3 x 10 8kg l/r kettlebell bottoms-up press
passive hanging
posterior flexibility machine 100 degrees
back bends
the surprisingly agreeable banana, spinach and carrot blast
fish 'n chips
ice cream
lager and wine
12 st 13
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