Training:
25mins bike (2 sessions)
12:00 (Work gym) Cardio + Glute Training Phase 1.2
A Cotter Extreme KB Cardio #1 @16kg x10 reps/side (total load = 4000kg = 3.72kg/s)
S1 Hip flexor x2x60s/side
B1 Supine bridge x2x10 w. 5s iso hold
B2 Lying abduction x2x10/side w. 5s iso hold
C1 Hip thrust x2x10 w. 5s iso hold
S2 Piriformis x45s/side
Diet:
1 [0700] Beefburger + 1 egg
2 [1000] Chicken thigh
3 [1300] Beefburger + salad
4 [1645] Whey/casein + 5g creatine + 3g beta-alanine
5 [1845] Coconut pancakes + 1tsp maple syrup
6 [2015] Chicken breast + wing + roast veggies
7 [2200] Homemade apple pie + Greek yoghurt + 2tsp fish oil
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