19th October 2009 (MP 5's): I told Killian I'd be back. I wouldn't want to be a liar....

87.3kg/192lb/13st 10 [PR]

A week of sickness and terrible eating does not = The Win.

Training:

25mins bike (2 sessions)

11:20 (Work gym)
A1 Close-grip bench press 20x20, 40x10, 60x10, 80x3x5
A2 Kroc row 35x5,5,18/side
B1 Military press 42.5x5, 50x5, 55x10
B2 Neutral chinup BWx5, +6x3, +18x5
C1 Incline DB curl 8'sx12,10,8,8,6
S1 Bicep x45s
S2 Lat x45s
S3 Shoulder x30s

Militaries (1 rep short of a PR):


18:15
Ballroom dancing x60mins

Diet:
1 [0700] Eggs x3 + 10g cheddar
2 [1020] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1225][Post-W/O] Whey/casein
4 [1315] Lamb burger + salad
5 [1715] Turkey burger & tomato wrap
6 [2000] Chicken thigh x3 + veggies
7 [2200] Greek yoghurt + dried cherries + 10g hazelnuts