11 9

3 x 10 40kg assist dips
3 x 10 40kg assist pull ups
3 x 10 40kg assist chin ups
3 x 10 40kg pulley
3 x 10 30kg overhead cable pulls
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 bench sit ups
30 hyperextensions

cheese sandwich
banana
fried pork 'n peas rice

wine
13 st 11