Ben Dover

3 x 10 (l/r) 16kg kettlebell snatch
3 x 10 hanging knee raises (pronated grip)
3 x 10 20kg overhead 16" box squats
3 x 10 12.5kg cable crossovers
3 x 10 10kg (simultaneous l/r) cable curls
3 x 10 30kg cable pullovers

floor stretches
(How can I measure progress on these?)

fruit yogurt, green tea
cyclone
ham, sweetcorn and spinach noodles

3 Stellas
13 st 4 (last year 13 st 2)