Legless

3 x 10 12.5kg bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg overhead cable pulls
30 35kg kneeling cable crunches
3 x 10 35kg face pulls

3 x 10 l/r modified single leg squats with rail support

standing stretches

chicken dhansak, sag aloo, pulao rice
plenty London Porter
13 st 8 - last year 13 st 8