3 x 10 50kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine
15 left 15 right one leg core machine "scrunches"
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls
3 x 10 20kg curl machine
Chinese pork,veg and noodles
wine
13 st 7
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