knees must be better than last year

quarter lotus on cushion

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 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 front squat
3 x 10 30kg overhead cable pulls

smoothie

ham, cheese and pickle sandwich

liver, bacon, onion and spuds

lager and wine

13 7 (13 5, 13 8)