3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 hyperextensions
3 x 10 20kg military press
back bridge over exercise ball
seated bound half lotus
standing bows, lunges, assisted wide angle forward seated bend, half spinal twists
Fruit Juice
Cyclone
Cyclone
steak and miushrooms
half a pork pie
wine
13 st 7 last year 13 4
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