3 x 10 40kg pecs
3 x 10 40kg bench machine
3 x 10 30kg incline bench machine
3 x 10 hyperextensions
3 x 10 30kg lats pull downs
3 x 10 30kg upper back machine
3 x 10 scrunches elevated
3 x 10 20kg shoulder press machine
3 x 10 12kg one arm kettle-bell press
3 x 10 24kg kettlebell shrugs
apple
tuna and egg roll with cauliflower and Parmesan soup
wine
13 st 5
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