3 x 10 55kg pulley
3 x 10 22kg l/r dumbbell rows
3 x 10 50kg pulldown machine
30 35kg kneeling cable crunches
3 x 10 30kg cable pullovers
10 30kg, 2 x 10 25kg triceps pushdowns
3 x 10 12kg l/r dumbbell triceps extension
banana, strawberry and honey smoothie
egg and pea fried rice
lamb with chickpea, fruit, nut and mint couscous
ice cream
wine
13 st 10
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