Gym with personal trainer 59:00 
Lots of resistance band stretching for the upper body bits and then many sets of weights for the chest and shoulders and back. Then 4*12 squats to just past 90 degrees - which means my flexibility in that direction is almost back to normal.
Weight is hovering around 159 - gotta get it down by 5 pounds before the XMAS food fest. Oops, too late. Glo just brought me some home-made dark chocolate- covered ginger. : )