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 plastic sleeved bar
3 x 10 25 kg triceps pushdowns
pasty
sausage and sweet chilli sauce sarnie
cheese, spud, spinach omlette
lager and wine
13 stone 8 (13 4)
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