28th August 2009: (DL Deload) There are a lot of men chasing us.

85.1kg/187lb/13st 5

Strength Training:
13:45 (Work gym)
A1 Military press 45x3, 50x3, 57.5x8 [PR]
A2 Neutral chinup BWx3,3 +12x8 [PR]
B1 DB floor press 35'sx3x6
B2 Facepull 55x2x15
S1 Shoulder x45s
S2 Lat x45s
S3 Pec x30s
C1 KB cardio (see below)
S4 Hip flexor x30s

Cardio:
25mins bike (2 sessions)
Steve Cotter "Extreme" KB cardio workout #1 @ 8kg in 15m33s

Diet:
1 [0700] Frying steak + 1 egg
2 [1000] Whey/casein + 5g creatine
3 [1300] Pork loin steaks + salad + hummus + goat's cheese
4 [1700] Whey casein
5 [2000] Pork rashers + veggies
6 [2230] Greek yoghurt + whey + 2tsp fish oil

207g PRO/15g CHO/71g FAT/1526kcals
54%/4%/42%