3 x 10 12.5kg cable crossovers
3 x 10 30kg incline bench machine
3 x 10 40g bench machine
10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
3 x 10 40kg lats pulldown close grip
3 x 10 20kg shoulder press machine
30 20kg abdominal crunch machine
3 x 8kg simultaneous Arnold presses
3 x 10 24kg kettlebell shrugs
cheese and salad roll
duck pate and salad roll with veg soup
wine
13 st 4
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