3 x 10 12.5kg strict cable crossovers
3 x 10 35kg strict incline machine
3 x 10 40kg pecs machine
30 Captain's chair leg raises
3 x 10 1/r 18kg dumbbell curls
3 x 10 20kg cable curls
3 x 10 25kg barbell curls
kneelin' crouchin' foldin' lungin' op'nin' bendin'
smoked salmn, cream cheese and red onion bagel
chicken wings and nachos
Guinness and wine
12 st 13
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