3 x 10 50kg triceps machine
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
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg cable pullover
30 20kg abdominal crunch machine
1 min passive hang 25kg assistance
power plate stretches
(seated twists, forward fold, squat)
leg stretches
forgot about Swamp Box jumps
tuna and sweetcorn in a tomato, onion, garlic and basil sauce with pasta
lager and wine
13 st 2
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