crunch

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


cheese ham and pickle sarnie
cottage pie

wine and lager
13 st 7 (5, 8)