3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 50kg lats pull downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises
3 x 10 30kg triceps press down
back bend over exercise ball
corned beef hash & fried egg
chilli 'n rice
bolognaise
wine
13 st 9
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