30 bench presses, 30 barbell rows, 34 deadlifts, 30 squats, 30 pull ups, 30 incline sit ups.
100 thai roundhouse kicks on heavy bag (alternate 5 sets of 10 each leg)
breakfast: mixed vegetable frittata
dinner: Sri Lankan chicken byriani
snacks: kit kat, pork scratchings
booze: red wine, 4 Stellas
weight: 82.0 kg
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