687

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
30 skull crushers 5kg on each end of metal sleeved ez bar (Looking at May, I should have used the same bar as the curls. Maybe I'll start swapping this for overhead cable pulls.)

tuna and cucumber sarnie

chicken in mayonnaise based dip

cup cakes

doughnuts

wine

13 st 6 (8,7)