20th October 2009: I don't know if you noticed, but I did over a thousand.

86.7kg/191lb/13st 9

Biceps sore as hell today.

Training:

12:00 (Work gym) Cardio + Glute Training Phase 1.5

S1 Hip flexor x2x60s/side
A1 Supine bridge x2x10 w. 5s iso hold
A2 Lying abduction x2x10/side w. 5s iso hold
B1 Hip thrust x2x10 w. 5s iso hold
S2 Piriformis x45s/side

KB intervals @ 30s/30s @20kg x10:
C1 Snatch
C2 Clean & push press
C3 Squat
C4 Press
C5 Windmill

D1 Bicep flushing x100reps
S3 Bicep x30s/side

Restoration:
Chiropractic/ART treatment
Theracane traps, neck & feet

Diet:
1 [0700] Eggs x2 + toast w. butter
2 [1015] Chicken thigh + 15g cashews
3 [1315] Turkey burgers x2 + salad
4 [1645] Whey/casein + 15g cashews
5 [1915] Pork loin + veggies + s**t-ton of crackling
6 [2215] Yoghurt + hazelnuts + dried cherries