3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
3 x 10 40kg leg extension
3 x 10 45kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine
3 x 10 8kg l/r dumbbell triceps extension
3 x 10 17.5kg triceps pushdown
3 x 10 ez-bar preacher curls 7.5kg each end of metal bar
3 x 10 l/r 8kg dumbell curls
hanging and pull ups 55kg support
rail leg stretches
roast beef Sunday dinner
Guinness and wine
13 st 6
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