5 1 10

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 captain's chairs
3 x 10 bodyweight dips
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 35kg face pulls
3 x 10 30kg overhead cable pulls
3 x 10 hyperextensions (hand behind back)

cheese on toast
KFC Salsa Twister
veg rice, ham and chorizo

wine
13 st 5