3 x 10 10kg assist dips
3 x 10 10kg assist chin ups
3 x 10 captain's chairs
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
working on Virasana
all day breakfast sarnie
chicken, barley lentil and split pea souplager and wine
13 st 3 (13 6 last year and 8 year before)
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