3 x 10 150kg leg press
3 x 10 30kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
30 20kg abdominal crunch machine
3 x 10 10kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 20kg cable triceps pulldowns
3 x 10 20kg barbell curls
chicken, spud and sprout roast dinner
lager and wine
13 st 1
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