3 x 10 40kg cable bench machine 17.5kg each side
3 x 10 30kg incline press machine
3 x 10 30kg pecs machine
30 20kg abdominal crunch machine
3 x 10 60kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg l/r dumbell triceps extension
3 x 10 25Kg triceps pushdowns
3 x 10 ez l/r 12kg concentraion curls
3 x 10 20 kg barbell curls
hang
Chicken with cashew nuts and veg with noodles
pork scratchings
cider, beer and wine
13 st 4
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