Ready,willing and cable

10, 5, 5 100kg raised deadlifts from 6" platform (that is how it was set up as I bowled up)

3 x 10 12.5kg bilateral cable crossovers

3 x 10 20kg seated shoulder presses

3 x 10 incline sit ups

3 x 10 30 kg cable pullovers

3 x 10 10 kg bilateral cable curls

standing stretches

cyclone, apple

Keralan food
chilli and rice

much lager and red
13 st 4 (last year 13 st 5)