3 x 10 15kg assist dips
3 x 10 15kg assist chin ups
3 x 10 captain's chairs
10 30kg, 10 35kg, 10 40kg 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 (using double handle)
banana and a peach
crayfish and rocket sarnie and a peach
sausages, spuds, spinach and onion gravy
choccy bar
13 st 7 (7, 8)
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