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 8kg l/r dumbell bottoms-up press
3 x 10 15kg press from behind neck
hanging scapula retraction
twists and stretches
pulled pork burrito
tuna and cauli pilaf
assorted booze
12 st 6
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