84.5kg/186lbs/13st 4Strength Training:
11:30 (Work gym)
A1 Alt. incline DB press 22'sx2x10/side
A2 Bent DB row 32.5x2x15
B1 Decline pushup BWx2x15
B2 Facepull 55x2x15
C1 Rope pushdown 50x12
C2 Alt hammer curl 20'sx10/side
D1 BB "snatch" complex @ 30kg x 5x5 (total load = 3750kg = 7.28kg/s)
Cardio: 25mins bike (2 sessions)
Diet:
1 [0700] Lamb/veg burger x2 + 1 slice coconut bread + butter
2 [0945] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1245] Turkey breast + salad + 1tsp mac nut oil
4 [1730] Kefka mkaouara + 2 slices coconut bread + thin layer of cream
5 [2000] Gammon steak + creamed leeks
6 [2200] Greek yoghurt + cream + raspberries + 2tsp fish oil
137g PRO (33%)/29g CHO (7%)/111g FAT (60%)
*No shakes and the coconut bread has me feeling extremely full today. Huzzah! A little low on the protein with this more "primal" approach - ~0.74g/lb rather than the usual 1g/lb. Recovery does not appear to be any slower than usual though.
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