3 x 10 4kg Single Arm Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
30 20kg abdominal crunch machine legs in new position
3 x 10 25kg shoulder press machine
3 x 10 10kg simultaneous l/r Arnold presses
3 x 10 12.5kg two handed bar bell press from behind neck
Thai chicken, spud and runner bean red curry with a coupla wheat tortillas
lager and wine
13 st 3
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