3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 captain's chairs
3 x 10 50kg bench
3 x 10 10kg strict bilateral cable crossovers
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg pulley
3 x 10 ez bar preacher curls 10kg on each end of plastic sleeved bar
All day breakfast sarnie
samosas, cheese on crackers
liver and rice and salad
lager and wine
13 st 3
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