29th July 2009: (BP 5's) What is best in life?

83kg/183lb/13st 1

Strength training:

10:30 (Work gym)

A1 Shoulder crank 3'sx10

B1 Bench press 65x3, 75x3, 85x8

B2 Scapular wall-slide x2x10

C1 DB floor press 30'sx4x6

C2 DB row 35x3x11

D1 Facepull 45x2x15

D2 Bar pushdown 45x2x15

E1 Thib curl 12'sx6+3+2=11RP

S1 Pec @ 12's x30s

S2 Bicep x45s

S3 Lat x45s

S4 Tricep @ 14 x45s

*C1 onwards = 30s rest between sets

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Skirt steak + 2 eggs (fried in 1tsp coconut oil) [+ multivitamin, cissus, resveratrol, fat-loss stack*]
2 [1000] [Pre W/O] Whey/casein shake + 1 scoop waxy maize + 5g creatine

3 [11:30] Whey/casein shake + 25g cashews
3 [1300] Chicken breast + salad + hummus [+ fat-loss stack*]
4 [1645] Whey/casein shake + 25g cashews
5 [2000] Double burger & chips plus many alcoholic drinks
6 [2300] Greek yoghurt + 1tbsp fish oil [+ 1000iu vit D, 500mg vit C, ZMA, garlic cap, cissus]

*Fat-loss stack consists of 500mg ALCAR, 200mg green tea extract, 100mg chocamine, 100mg raspberry ketones, 100mg grape seed extract