3 x 10 squat rack, 20kg plate each end of the bar
3 x 10 35kg leg adductor machine
3 x 10 30kg leg extension
30 20kg core machine
3 x 10 50kg triceps machine
3 x 10 20kg curl machine
3 x 10 10kg high cable curls
3 x 10 27.5kg overhead cable pulls
{3 x 10 7kg dumbell curls
3 x 10 7kg simultaneous l/r dumbbell curls} superset
apple
turkey and radicchio bolognaise with garlic bread
lager and wine
13 st 2
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