30 captain's chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 25kg assist pull ups
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.
3 x 10 hyperextensions (forgotten until after stretching)
tuna and sweetcorn pasts
chicken, sweetocorn and chips
wine
13 7 - 13 5 - 13 3
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