Food

• 3 x fruit and oat bars
• 500g natural yoghurt, pear, banana
• pasta and bolognese with lots of mushrooms
• protein shake strawberry milkshake… hell yes!
• approx 2800 calories, 146g protein

Lunchtime Workout

• 15 pressups
• 10 one legged deadlifts each leg, bodyweight only
• 12 reps each side bodyweight windmills
• 12 reps each side bodyweight windmills
• couple of bridges

Evening Workout

• Dips – 4:00
  • 11 reps, 7 reps, 6 reps
• Bench Press – 5:00
  • 50kg, medium width grip x 3 reps
  • 55kg, medium width grip x 3 singles
• Grippers
  • TNS RB130 gripper
  • 6R, 2L
  • 5R, 1L
  • 4R, 1L