3 x 10 40kg bench press
3 x 10 40kg incline press machine
3 x 10 12.5kg cable crossovers
unassisted hang concentrating on shoulder ROM
30 20kg abdominal crunch machine legs in new position
3 x 10 20kg curl machine
3 x 10 l/r 16kg dumbell preacher curls
10 20kg, 10 30kg,10 40kg cable curls
seated forward bend
wrestler's bridge
banana
cod with a spicy tomato and veg, and crusty bread
wine
12 st 8
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