10 40kg, 10 45kg, 10 50kg press machine
3 x 10 40kg incline press machine
3 x 10 12.5kg cable crossovers
30 20kg abdominal crunch machine legs in new position
3 x 10 ez-bar preacher curls 7.5kg on each end of the metal bar
3 x 10 l/r 12kg preacher dumbell curls
3 x 10 l/r 12kg concentration curls
unassisted hang concentrating on shoulder ROM
10 swamp box jumps
no hands up and down drills
rail leg stretches (nose to knee)
fruit, veg and herb juice
chicken, roast spuds, cabbage with bacon, gravy
Wimbledon brewery porter
12 st 13
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