3 x 10 cable press machine 15kg each side
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 20kg curl machine
3 x 10 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 1/r 12kg dumbbell preacher curls
back bend over Swiss ball
power plate stretches
banana
duck, lentil and spinach curry with rice
banana and chocolate sauce
no booze
13 st 1
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