written in the pub

3 x 10 15kg assist pull ups
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



smoothie
bacon and tomato sarnie
chilli

wine
13 4 (13 6, 13 5)