3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 30kg incline press machine
30 20kg abdominal crunch machine
3 x 10 20kg curl machine
3 x 10 l/r 10kg dumbell preacher curls (form and full extension)
3 x 10 17.5kg barbell curls
unassisted hang concentrating on shoulder ROM
ham and egg roll
Chinese take away
no scales or booze diary on tour
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