Food

• Breakfast – 500g natural yoghurt
• Lunch – banana, apple, raspberries, kiwi fruit, hemp seeds
• Dinner – sausage and bacon omelette

Workout

• Overhead Barbell Press – 35kg – 4:30
  • 6 reps, 5 reps, 5 reps
• Pushups – 4:45
  • feet elevated
  • 15 reps, 11 reps, 10 reps
• DB Curl – 16kg – 3:15
  • 6R, 6L
  • 5R, 5L
• Vulcan Gripper – 5:00
  • right hand level 4 – 5 single reps
  • left hand level 3 – 5 single reps
• Wrist Developer – 4:45
  • white spring level 4, 5 reps