10 20kg lats pulldown
10 30kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine legs in new position
3 x 10 50kg triceps machine
3 x 10 9kg l/r dumbell triceps extensions
3 x 10 30kg cable triceps pushdowns with ropes
Power Plate stretches
foam roller upper back
brisket with Texas sauce, collard greens style kale and fries
Guinness and wine
13 st 6
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