348

3 x 10 10kg assist pull ups
3 x 10 10kg assist dips
3 x 10 10kg assist chin ups
3 x 10 captain's chairs
3 x 10 hyperextensions
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns

chicken and salad baguette

sausage, black pudding, Spanish tortilla

no booze

13 st 3 (lb less than last year, five less than 2007)