The Champ

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
3 x 10 35kg kneeling cable crunches
3 x 10 35kg face pulls
3 x 10 35kg rope cable pushdowns

standing leg stretches

egg and cress sarnies
sausages, champ and red wine gravy

1 red
13st 10 (last year 13 st 7)