3 x 10 30kg triceps pushdown
3 x 10 45kg pulley
3 x 10 12.5kg strict bilateral cable crossovers
3 x 10 ez bar preacher curls 12.5kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldown
30 hyperextensions
30 bench crunches
ham and salad baguette
Mexican cottage pie
lager and wine
13 st 9
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