10 left, 10 right, 5l, 5r single dumbbell overhead squats
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
3 x 10 40kg lats pulldown
30 20kg abdominal crunch machine
3 x 10 30kg shoulder press machine
3 x 10 24kg kettlebell shrugs/weighted carry combo
3 x 10 15kg barbell press behind neck
one arm assisted hangs
banana and two clementines
lamb borsht and bread
porter and wine
13 st 6
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