3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
10 40kg, 10 45kg, 10 50kg press machine
30 20kg abdominal crunch machine legs in new position
3 x 10 20kg curl machine
3 x 10 ez-bar preacher curls 10kg on each end of the metal bar
3 x 10 l/r 14kg preacher dumbell curls
Hanging Scapula Retraction
10 swamp box jumps
sitting and up from 20cm box
no hands up and down kneeling to shin box drills
yoga candle pose touching alternate feet to the floor behind head 10 times
sitting stretches (nose to knee)
forgot the back bend
veg and fruit juice
veg and duck dhansak wth rice
lager and wine
12 st 5
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