3 x 10 40kg bench
3 x 10 12.5kg cable crossovers
3 x 10 40kg incline press machine
3 x 10 20kg curl machine
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
unassisted hang concentrating on shoulder ROM
30 20kg abdominal crunch machine legs in new position
forward fold stretches
all day breakfast sarnies
no scales, booze or food diary on tour of an evening
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