Beer and chips

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg pushdowns

standing stretches

mozzarella, pesto and roast med veg sarnie
take away fish 'n chips

pub evening of lager
13 st 2 - last year 13 st 9