adding 3lb a year for ever would be bad

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 hyperextensions

back bridge over exercise ball
downward dog, squat, kneel, camel (all with hip articulation)

cyclone

steak, chips, mushrooms and salad

toast and butter

3 lagers, 1 glass red

13 st 7 last year 13 st 4 (2007 13 st 1)