Cardio:
25mins bike (2 sessions)
11:00 (Work gym)
A Cotter Extreme KB Cardio #1 @16kg x9 reps/side (total load = 3584kg = 3.51kg/s)
B Treadmill ladder: +1% per 30s (to 11%) @3.5mph = 11m30s
S1 Calf x45s/side
S2 Tib x40s/side
S3 PF x35s/side
S4 Hip flexor x45s/side
Strength Training:
18:00 (PP)
A1 Bench press 20x20, 60x8, 70x5, 80x5, 90x5*, 80x8
B1 BB floor press 80x4x5
C1 T-bar row (wide) 40x10,8,6,6
D1 Bar pushdown 40x20,15
D2 Facepull 50x2x15
S1 Lat x45s
S2 Pec (band) x45s/side
*Forgot how heavy the plates are at Peak Physique!
Diet:
1 [0700] 3 eggs
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Turkey breast + salad + 1tsp mac nut oil
4 [1700] [Pre-W/O] Protopure protein bar + Eat Natural bar
5 [2030] Pork loin & veggies
6 [2230] Greek yoghurt + blueberries + 2tsp fish oil
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