back on track?

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 ez bar curls 10kg on each end of plastic sleeved bar.

kneeling cable shoulder stretches
back bridge over exercise ball
half lotus on BOSU balance trainer
downward dog, squat/walk, camel

cyclone x 2

tuna, spinach, and cauli casserole

wine

13 st 4 last year 13 st 4, but 12 st 12 in 2007