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 12kg l/r preacher dumbbell curls
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 l/r 12kg dumbbell curls
pineapple and banana smoothie
chicken jambalaya and sweetcorn
keema saag and fries
wine and lager
13 st 13
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