8th September 2009 (BP 5/3/1): If you have any influence over your young friend, you'd better exert it now...

85.7kg/189lbs/13st 7

Strength Training:

14:00 (Work gym - trained with Gus)

A1 Bench press 72.5x5, 82.5x3, 92.5x6

A2 Scap pushup BWx2x15

B1 DB floor press 35'sx4x6

B2 BB row (wide, pronated) 60x4x8

C1 Facepull 55x2x13

C2 Rope pushdown 50x2x12

D1 Cosgrove "Evil 8" BB complex @ 35kg (reverse ladder from 6, 90s rest)

*No stretching due to time limitations

Diet:

1 [0700] Frying steak + 1 egg

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

3 [1300] Beefburger x2 + salad + 1tsp mac nut oil

4 [1700] Pork steak + 2 slices serrano ham + 1 square 90% chocolate + melba toast & cheddar x2

5 [2000] Duck leg + veggies

6 [2200] Greek yoghurt + strawberries + 2tsp fish oil