written on the wind

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls

30 ez bar preacher curls 10kg on each end of metal sleeved bar

porridge and honey

home made salt and pepper chicken with fried rice

more fried rice

cheese and onion sandwich

lager and wine

13 stone 4 (13 6, 13 9)