569

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 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 ez bar preacher curls 7.5kg on each end of metal sleeved bar
3 x 10 hyperextensions

5 mins seiza (an advance in terms of upright straight back)


ham 'n eggs on an English muffin
chicken and chips

wine
13 st 5 (13 6 last year, 13 10 year before)