6th October 2009: You're so f**king special....

85kg/187lb/13st 5

Training:

25mins bike (2 sessions)

12:00 (Work gym) Cardio + Glute Training Phase 1.4
A Cotter Extreme KB Cardio #1 @16kg x12 reps/side (total load = 4800kg = 3.83kg/s)*
S1 Hip flexor x2x60s/side
B1 Supine bridge x2x10 w. 5s iso hold
B2 Lying abduction x2x10/side w. 5s iso hold
S2 Lying hip internal rotation x45s
C1 Hip thrust x2x10 w. 5s iso hold
S3 Piriformis x45s/side

*TGUs were absolutely killer. Must now decide whether to go up in reps or weight. 16-20kg = big jump! 

Diet:

1 [0700] Eggs x2 + toast w. butter x2

2 [1000] Mini-meatloaf x2 + cashews

3 [1330] Brisket burger + salad + 5g creatine + 3g beta-alanine

4 [1715] Bacon & brie sandwich + mini-meatloaf + toast w. butter x1

5 [2045] Sausages + 1 egg + peas

6 [2145] Greek yoghurt + strawberries + 2tsp fish oil