3 x 10 40kg bench press
3 x 10 12.5kg cable crossovers
10 30kg, 2 x 10 35kg incline press machine
30 20kg abdominal crunch machine
3 x 10 20kg curl machine
3 x 10 10kg l/r dumbell triceps extension
3 x 10 25kg triceps pushdown
3 x 10 16kg kettlebell triceps extension
3 x 10 12kg dumbell preacher curls
2 x 15 20kg barbell curls
hanging
apple and tangerine
brussel sprouts fried with bacon, onion and smoked paprika plus Spanish omelette
13 st 3
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