3 x 10 40kg assist dips (v slow, v full rom)
3 x 10 40kg assist pull ups (ditto)
3 x 10 30kg military press
3 x 10 40kg upper back machine
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
30 hyperextensions
30 captain's chais
Benny squat (hand clasped behind back)
ham and cucumber sarnie
two tangerines
chicken, ribs, sweetcorn fritter, fried rice
lager and wine
13 st 11
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