3 x 10 12.5kg strict cable crossovers
3 x 10 45kg pulley
3 x 10 45kg lats pulldowns
3 x 10 20kg military press
3 x 10 20kg curls
30 30kg kneeling cable crunches
3 x 10 25kg triceps pushdowns
marmite on toast
blue cheese and mango chtuney sandwich
apple
liver, mashed spuds and peas
wine
13 st 13
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