Food

• breakfast – apple, nectarine, two clementines, two bananas
• lunch – beef, cucumber, tomatoes
• dinner – sirloin steak, jacket potato, carrots, broccoli, cauliflower, mange tout
• approx 2200 calories, 135g protein

Workout

• Pullups – 3:50
  • BW + 14kg
  • 5 reps, 3 reps, 3 reps
• Bench Press – 4:15
  • 45kg
  • 8 reps, 6 reps, 5 reps
• Two Hand Pinch
  • 45kg, 56kg, 61kg
  • 63.6kg – got about 1 inch off ground
• Wrist Developer – 5:00
  • white spring, level 5
  • 5 reps total
• Vulcan Gripper – 3:50
  • right hand level 4, 5 reps total
  • left hand level 2, 5 reps total