248

3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 captain's chairs
3 x 10 70kg squat
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 25 kg triceps pushdowns


all day breakfast sarnie
buffet

lager and wine
13 st 2