3 x 10 50kg bench press
3 x 10 40kg incline press machine
3 x 10 40kg pectorals machine
30 30kg kneeling cable crunches
3 x 10 12kg l/r preacher dumbbell curls
3 x 10 20kg barbell curls
3 x 10 l/r 7.5 kg cable curls
mango juice
mushroom pate and roast tomato rolls
Irish stew
carrot and coriander soup
lager and wine
13 st 11
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