3 x 10 captain's chairs
3 x 10 25kg assist pull ups
3 x 10 25kg assist dips
3 x 10 25kg assist chin ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
straight back froward bend with arms behind
downward dog, squat, kneel
banana and strawberry smoothie
Peking duck, Singapore noodles
lager and wine
13 7 (13 1, 13 4)
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