Still Randy?

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg kneeling cable crunches
3 x 10 30kg face pulls
3 x 10 30kg rope cable pushdowns

standing leg stretches

blt mayo baguette
cyclone and grapes
choccy bars

wine and lager

13 st 4 (last year 13 st 4)