3 x 10 low pull cable machine 17.5 kg each side
3 x 10 10 40kg lats pulldown
3 x 10 high pull cable machine 17.5 kg each side
30 20kg abdominal crunch machine legs in new position
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 25Kg tricep pushdowns
3 x 10 25Kg cable pullovers
hang concentrating on shoulder ROM
10 shin box transitions
twists
seated forward bend
banana, fruit 'n nuts, yoghurt and honey
cottage pie
wine
12 st 9
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