hanging in there

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

hanging forward bend with arms behind back

tuna salad baguette
chips
smoothie

wine
13 5 (13 3, 13 3)