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3 x 10 15kg strict bilateral cable crossovers
3 x 10 50kg pulley
3 x 10 12kg simultaneous l/r Arnold presses
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 10kg each end of metalsleeved bar
3 x 10 30kg cable triceps press downs
30 sit ups on hyperextension stand
15 left oblique raises
30 hyperxtensions
15 right oblique raises

back bend over exercise ball

ham, mustard and tomato sandwich
clementine
salt 'n pepper chicken with fried rice
crisps

wine
forgot to leap on scales