5 -5 10

3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 simultaneous l/r 12kg Arnold presses
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 30kg triceps pushdowns
3 x 10 hyperextensions (plate held behind head)

ham and pickle sarnie
toad in the hole, veg and gravy
cereal

wine
13 st 5