20th August 2009: (BP Deload) I wonder if I could kick your ass?

84.2kg/185lb/13st 3 (+0.2kg)

Strength Training (work gym)
A1 Shoulder crank 3'sx10
B1 Bench press 40x5, 50x5, 60x5
B2 KB row 40x4x6
C1 DB floor press 32.5'sx4x6
C2 Facepull 55x2x12
D1 Rope pushdown 45x15,12
D2 KB curl 16x3x10

E1 KB circuit x5mins @12kg
S1 Flye EQI @ 10's x35s
S2 Bicep x45s
S3 Lat x45s

Cardio: 25mins bike (2 sessions)

Diet:

1 [0700] Frying steak + tomatoes

2 [1000] Whey/casein + 25g cashews + 5g creatine

3 [1300] Chicken breast + salad + Mexicana + chorizo + hummus

4 [1700] 25g cashews + melba toast/brie/serrano ham x6

5 [2030] Chicken thigh x2 + drumstick + cabbage + mayo

6 [2200] Greek yoghurt + 1tbsp cream + 1tbsp fish oil

PRO 162g/CHO 39g/FAT 108g/1770kcals

(37%/9%/55%)