30 hyperextensions
3 x 10 bench sit ups
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 30kg military presses
3 x 10 40kg lats pulldowns
R
ham and pickle sandwich
2 small apples
corned beef hash, sweetcorn, relish
crisps and kit kat
wine
13 st 10
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