3 x 10 16kg goblet squat
3 x 10 70kg leg abductor machine
3 x 10 35kg leg adductor machine (slot 4)
3 x 10 6kg l/r horizontal dumbbell external rotation
3 x 10 8kg l/r lateral raise with internal rotation
3 x 10 10kg l/r Arnold presses
30 35kg kneeling cable crunches
tuna, sweetcorn and mayo roll
orange
veg curry and rice
wine
13 st 5
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