666

3 x 10 20kg assist pull ups
3 x 10 20kg assist dips
3 x 10 20kg assist chin ups
3 x 20 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch), camel.

smoothie
cheese 'n onion baguette
pork, veg, rice stir fry

wine
13 st 6 (13 6, 13 6)