3 x 10 40kg leg extension
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
30 20kg abdominal crunch machine legs in new position
3 x 10 25kg shoulder press machine
3 x 12kg l/r dumbell bottoms-up press
3 x 10 20kg press from behind neck
hanging scapula retraction
10 shin box transitions
yoga candle pose business
twists and sitting stretches (nose to knee)
cheese and chili con carne chips
lager and wine
12 st 7
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