3 x 10 60kg vertical traction machine
3 x 10 60kg pulley
3 x 10 60kg pulldown machine
30 25kg abdominal crunch machine
3 x 10 30kg triceps pushdowns
3 x 10 overhead extensions 10kg each end of tr-trap bar
3 x 10 10kg l/r dumbbell triceps extension
tuna and broccoli pasta bake
lager and wine
13 st 5
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