779

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 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 12.5kg on each end of plastic sleeved bar
3 x 10 30kg overhead cable pulls
30 30kg kneeling cable crunches

ham, cheese and pickle sarnie

chorizo and spinach Spanish tortilla wth tomato sauce left over fromn day before's pasta

1 lager only

13 st 7 (same as last year, 2lb less than year before)