429

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 5kg assist chin ups
3 x 10 captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns
30 30kg kneeling cable crunches


cheese and pickle sarnie, apple
chicken, carrots, mshed spuds, gravy

wine
13 st 4