3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 40kg incline press machine
3 x 10 20kg curl machine
3 x 10 ez-bar preacher curls 7.5kg on each end of the metal bar
3 x 10 l/r 12kg concentration curls
15 left 15 right one leg core machine "scrunches"
3 swamp box jumps
unassisted hang concentrating on shoulder ROM
no hands up and down drills
rail leg stretches (nose to knee)
roast beef Sunday lunch
Guinness and wine
12 st 11
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