3 x 10 25kg military press
3 x 10 50kg pulley
3 x 10 50kg lats pull downs
3 x 10 ez bar preacher curls 10g each end of metal sleeved bar (right elbow hurts)
3 x 10 5kg each end of plastic sleeved skull crushers
30 sit ups on hyperextension stand
15 left oblique raise
30 hyperxtensions
15 right oblique raises
spinach scrambled egg on toast
burgers and buffet and birthday cake
wine and lager
13 st 8
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