3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
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 9kg l/r dumbbell triceps extension
3 x 10 7kg simultaneous l/r dumbbell curls
3 x 10 30kg triceps pressdowns
3 x 10 10kg curls
duck walk progressions
pineapple, tomato, celery, cucumber, nut and raisin rice salad
taco stack and chips
lager and wine
13 st 3
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