3 x 10 pull ups (limited ROM, but kicked the crutch away at last from this)
3 x 10 dips
3 x 10 captain's chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg pulley
3 x 10 hyperextensions
chicken salad sarnie
beef, soup noodles
ham 'n cheese toastie
lager, wine
13 st 1
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