Dan John

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 25kg assist pull ups
30 captain's chairs
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions

downward dog, squat, kneel (with "watchstrap" shoulder stretch)
kneeling back bend to elbows (couldn't do that before)

bolognaise with pasta and a green salad
burger

1 bottle white
13 6 (last year 13 4 year before 13 3)

last year I was reading Dan John, and I was reading him again yesterday.
"The impact of a 42-year athletic career has led me to believe that joint mobility trumps practically everything else when it comes to dealing with the ills of age."