3 x 10 12.5kg cable crossovers (on one leg)
3 x 10 25kg incline press machine
3 x 10 35kg bench machine
10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
3 x 10 40kg lats pulldown close grip
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine
3 x 9kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
duck walk progressions
apple and orange
carnitas caldo with a quesidilla
lager and wine
13 st 4
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