25th August 2009: (SQ 5/3/1) I'm gonna tell you about an accident, and I don't wanna hear "Act of God" alright?!

85.7kg/189lb/13st 7

Strength Training:

14:00 (Work gym)

A1 Box squat (parallel) 105x5, 120x3, 132.5x5

A2 Hip flexor mobilisation x2x12/side

A3 Adductor mobilisation x2x12

B1 BB Bulgarian split-squat 60x3x6/side

C1 Single-leg press 80x3x15/side

C2 Reverse pull-through Stack x2x10

D1 45 degree back raise BWx2x25 (+ 1x15s hold)

S1 RF x45s

S2 Adductor x45s

S3 Glute-piriformis x45s

Cardio: 25mins bike (2 sessions)

Diet:

1 [0700] Frying steak + tomatoes + baguette + butter

2 [0945] Whey/casein + 1tsp mac nut oil + 5g creatine

3 [1330] Beef burgers (approx 225g) + salad + goat's cheese + hummus

4 [1700] Whey/casein + 1tsp mac nut oil

5 [2030] Spanish-style turkey + peas

6 [2230] Greek yoghurt + whey + 1tbsp fish oil

PRO 207g/CHO 50g/FAT 72g/1677kcals

49%/12%/39%