3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 150kg leg press
30 25kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 30kg triceps pushdowns
3 x 10 12kg l/r dumbbell concentration curls
3 x 10 20kg barbell curls
bear crawl
one arm assisted hanging
veg soup with cheese and onion roll
wine
13 st 8
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