lumbago is a funny word

3 x 10 25kg assist dips
3 x 10 25kg assist chin ups (full range of motion)
30 captain's chairs
3 x 10 25kg assist pull ups
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
3 x 10 hyperextensions

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

still nursing bad back

all-day-breakfast sarnie

steak/salad/salsa in a large wholemeal roll

late night cereal

wine

13 st 6 (last year 13 3)