3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 hyperextensions
3 x 10 ex bar preacher curls 7.5kg on each end of plastic sleeved bar
3 x 10 l/r 10kg Arnold presses
back still hurts
garclic and ginger batter prawns with cucumber raita
pasta with bolognaise sauce
lager and wine
13 st 7
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