558

3 x 10 captain's chairs

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls

3 x 10 hyperextensions

chicken drumstick, banana

tuna and cucumber sarnie

chicken and rice

lager (pub), wine (post pub)

13 st 5 (same as last year, and three pounds less than year before)