3 x 10 40kg bench
3 x 10 20kg curl machine
30 20kg abdominal crunch machine legs in new position
3 x 10 12.5kg cable crossovers
3 x 10 l/r 10kg hammer grip dumbell curls
3 x 10 ez-bar preacher curls 7.5kg on each end of bar
3 x 10 40kg incline press machine
Hanging Scapula Retraction
"no hands" up and down kneeling to shin box drills
sitting twists and forward stretches
yoga candle pose variations
carrot and celery juice
chicken and prawn paella
lager and wine
12 st 9
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