3 x 10 4kg Single Arm Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
30 25kg abdominal crunch machine
3 x 10 25kg shoulder press machine
3 x 10 12.5kg two handed bar bell press from behind neck
3 x 8kg l/r kettlebell bottoms-up press
chicken, bacon and peppers in a creamy sauce with penne
Guinness and wine
13 st 1
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