Strength training:11:00 (82.2kg/181lb/12st 13) (Work gym)
A1 Shoulder crank 3'sx10
B1 Bench press 70x5, 77.5x3, 87.5x6 [Rep PR]
B2 Scapular wallslide x2x10
C1 DB CG floor press 26'sx3x8
C2 DB row 35x3x10
D1 X-pulldown 13.25x2x15
D2 Rope pushdown 45x2x12
E1 Thib curl 10'sx8+4+3=15RP
S1 Pec @ 10's x30s
S2 Bicep x45s
S3 Lat x45s
*Who says you need carbs to get a pump? Huge, slightly-painful delt pump!
Cardio: 25mins bike (2 sessions, AM/PM)
Diet:
1 Sirloin steak + 2 eggs (fried in 1tsp coconut oil)
2 Casein shake + 25g cashews
3 Greek-style turkey burgers x2 + salad
4 Casein shake + 25g cashews
5 Pork belly stir-fry + vegetables
6 Greek yoghurt/curd cheese + strawberries + casein shake + 1tbsp fish oil
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