3 x 10 back squats
3 x 10 leg extensions
3 x 10 leg press machine
30 abdominal machine reps
3 x 10 20kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 12.5kg press behind neck
didn't recall leg weights in the Lifestyle fitness place
no record of food or booze or weight in Cardiff
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