83.5kg/184lb/13st 2
Training:
25mins bike (2 sessions)
12:00 (Work gym) Cardio + Glute Training Phase 1.3
A Cotter Extreme KB Cardio #1 @16kg x11 reps/side (total load = 4384kg = 3.85kg/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
*TGUs were bloody hard today.
Diet:
1 [0700] Steak + 1 egg
2 [1000] Chicken thigh + 5g creatine + 3g beta-alanine
3 [1300] Tuna steak + salad + 1tsp mac nut oil
4 [1700] Coconut pancakes + 1tsp maple syrup + 20g cheddar
5 [2000] Pork chop + 1/6 cup quinoa + peppers
6 [2200] Greek yoghurt + hazelnuts + 1/2tsp honey + 2tsp fish oil
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