3 x 10 12.5kg cable crossovers
10 30kg, 10 35kg, 10 40kg incline press machine
10 30kg, 10 40kg, 10 50kg 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 14kg dumbbell preacher curls
8 Swamp Box jumps (failed on 9th)
power plate stretches
(seated twists, forward fold, squat, back bend over Swiss ball)
1 min assited static hang
2 Swamp Box jumps
apple, carrot, ginger and coriander juice
chicken, spinach and leek casserole with rice
no booze
13 st 1
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