3 x 10 50kg pulley
3 x 10 15kg strict bilateral cable crossovers
3 x 10 20kg press behind neck
3 x 10 ez bar preacher curls 10g each end of metal sleeved bar
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
3 x 10 25kg strict triceps pressdowns
tuna and mayo sandwich
pear
almond and yoghurt chicken curry with rice
wine
13 st 8
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