hang focussing on shoulder ROM
3 x 10 40kg leg extension
3 x 10 150kg leg press
3 x 10 35kg leg adductor machine
30 20kg abdominal crunch machine legs in new position
3 x 10 25kg shoulder press machine
3 x 8kg l/r dumbell bottoms-up press
3 x 10 15kg press from behind neck
2 swamp box jumps
no hands up and down drills (incl. 20cm box)
rail leg stretches
apple and grape juice
beef and onion baguette with vegetable soup
wine
13 st 0
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