565

3 x 10 15kg assist pull ups
3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls

porridge and honey

ham, cheese and pickle baguette

lamb, chips and salad

egg and bacon toasted sarnie

crunchie

wine

13 st 5 (2008 13 6, 09 13 5)