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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 10kg l/r dumbell triceps extensions
3 x 10 50kg triceps machine
10 20kg,10 25kg,10 30kg cable triceps pushdowns

power plate stretches
(now including back bend over Swiss ball on the plate)

2 mini pork pies
takeaway Chinese

no booze
no scales on tour