3 x 10 50kg bench
3 x 10 12.5kg strict cable crossovers
3 x 10 35kg incline press machine
30 27.5kg kneeling cable crunches
3 x 10 ez bar preacher curls 10kg each end of plastic sleeved bar
3 x 10 20kg barbell curls
3 x 10 l/r 10kg dumbbell curls
pineapple and melon juice
roast pork and cracking in a bap
herk chicken and 'slaw
lager and wine
13 st 10
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