One

3 x 10 hanging knee raises (pronated grip)
3 x 10 20kg overhead 16" box squats
3 x 10 20kg military press
3 x 10 10kg on each end of metal sleeved ez bar
3 x 10 30kg cable pullover
3 x 10 10kg (l/r) standing cable press

standing streches

chicken biriani (rice in slow cooker is a failure)
cyclone
chicken biriani

1 stella
13 st 4 (last year 13 st5)