3rd August 2009: (SQ 3's) You should not drink and bake!

84.2kg/185lb/13st 3

Strength Training:
1415 (Work gym)
A1 Box squat to foam pad (1" above parallel) 100x3, (belt on) 112.5x3, 125x10
A2 Hip flexor mobilisation x2x10/side
A3 Adductor mobilisation x2x10
B1 Front squat 75x3x5
C1a Plank-to-pushup x10
C1b Hanging leg raise BWx12
C2 KB swing 32x2x10
D1 Single-leg extension 40x2x12/side
S1 RF x45s
S2 AD x45s
S3 glute/piriformis x45s

Cardio: 25mins bike (2 sessions)

Diet:
1 [0700] Sirloin steak + 2 eggs (1tsp coconut oil) [+ multi, res-v, stack]
2 [1045] Pea protein + 25g cashews
3 [1300] Duck breast + salad + hummus + brie [+ stack]
4 [1700] Pea protein + 25g cashews
5 [2000] TBC
6 [2200] Greek yoghurt + blueberries + 1tbsp fish oil [+ 1000iu vit D, 500mg vit C, garlic cap, cissus, 1g borage oil]