LOL I will have a look and see what I have , after all it is nearly christmas.
In the meantime start off with 50 press ups, situps, dips. the next day go for a 3 mile run at quite a fast pace. after 2 months increase the numbers and diastance by two.
After 4 months ( the time it took for him to get back to you) if he wants a fight you should be able to give him a run for his money, or run away and he will not be able to keep up.