3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 120kg barbell curls
3 x 10 25kg strict posture triceps pushdowns
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
stir fry rice, veg, bacon
roast duck and spuds in marmalade sauce
apple crumble and custard
Guinness and wine
13 st 10
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