3 x 10 30kg leg extension
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine
3 x 10 35kg leg adductor machine
3 x 10 150kg leg press
3 x 10 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg triceps pushdowns
3 x 10 ez-bar preacher curls 7.5kg on each end of metal bar
10 60cm box jump ups, alternate legs
followed by failed standing jump
banana and a Clementine
roast duck in chilli jam sauce with colcannon
lager and wine
13 st 0
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