14th July 2010

Food

  • Breakfast – 500g natural yoghurt, 40g hemp seeds
  • Lunch – bacon and sausage sandwich, 2 bananas
  • Dinner – Steak and veg stir fry
  • approx 2300 calories, 150g protein

Workout

  • Push ups – Feet elevated – 5:30
    • 12 reps, 12 reps, 10 reps
  • KB Front Squat – 2x16kg – 4:00
    • 8 reps, 6 reps
  • Plate Curl – 10kg – 5:30
    • 2R, 1L x 3 sets
  • Two Hand Pinch – 45kg – 3:30
    • Swinging back and forth, four single reps
  • Wrist Developer – 3:45
    • white spring, level 1, right hand posting which is alternate to usual
    • 12 reps, 13 reps, 12 reps
  • Vulcan
    • red spring, level 1
    • 6R, 4L
    • 5R, 3L
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