2nd September 2009 (BP 5's): Tuggman is a dying star. A white dwarf.

85.3kg/188lbs/13st 5

Strength Training:

13:45 (Work gym)

A1 Bench press 62.5x5, 72.5x5, 82.5x12 [PR]

A2 Scap pushups BWx2x15

B1 DB floor press 35'sx7,6,5

B2 BB row (wide, pronated) 60x10,8,8,8

C1 Facepull 55x2x12

C2 Rope pushdown 50x2x10

D1 Cosgrove "Evil 8" BB complex @ 35kg (reverse ladder from 6, 80s rest) in 14m30s

(Total load 5,880kg = 6.76kg/sec)

S1 Flye EQI x35s

S2 Lat x45s

S3 Bicep x45s

Cardio: 25mins bike (2 sessions)

Diet:

1 [0700] Frying steak + 1 egg

2 [1000] Whey/casein + 5g creatine + 3g beta-alanine

3 [1300] Tuna steak + salad + goat's cheese + 1tsp mac nut oil

4 [1700] Whey/casein

5 [1830] Melba toast + parma ham + brie x6

6 [2000] Chicken breast (skin on) + cabbage + broad beans + mayo + treacle tart + cream

7 [2215] Greek yoghurt + 2x 90% chocolate + 1tbsp fish oil