3 x 10 12.5kg cable crossovers
3 x 10 50kg bnch
3 x 10 40kg incline press machine
3 x 10 ez bar preacher curls 15 kg on end of plastic sleeved bar
3 x 10 1/r 18kg dumbbell preacher curls
3 x 10 20kg cable curls
passive hanging
Swiss ball squats, back bend and torso turns
kneelin' crouchin' foldin' lungin' op'nin' bendin'
pork and sweet pepper wrap
apple and banana
turkey, carrot, spud and lentil curry
banana
lager and wine
13 st 4
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