3 x 10 35kg leg extension
3 x 10 35kg leg adductor machine
3 x 10 160kg leg press
30 25kg abdominal crunch machine
3 x 10 20kg shoulder press machine
3 x 10 20kg military press (a deep front squat after each press set)
3 x 10 8kg l/r kettlebell bottoms-up press
a couple of overhead squats
hanging
work towards handstand facing the wall
fried chicken, chips and leek sauce
ice cream
apple
wine
12 st 12
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