10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
3 x 10 hyperextensions
3 x 10 30kg pecs machine
30 20kg core machine
3 x 10 40kg bench machine
3 x 10 30kg incline bench machine
3 x 10 7kg simultaneous Arnold press
3 x 10 24kg kettlebell shrugs
3 x 10 8kg l/r kettlebell bottoms-up press
confit duck, chips and peas
lager and wine
13 st 3
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