3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 30kg front squat
3 x 10 captain's chairs
30 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 30kg overhead cable pulls
all day breakfast sarnie
Suvai Aruvi veggie biriani
wine & lager
13 5 (13 5, 13 7)
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