Food

• Two large sausage sandwiches
• 2 bananas, 2 nectarines, 500g natural yoghurt
• approx 1600 calories, 92g protein

Workout

• Mock Competition
  • 2HP – 58.6kg
  • WD – level 7 white
  • Vulcan – level 6 red
• Back Squats – 7:45
  • fat bar, 42kg
  • 11 reps, 18 reps, 15 reps
• Pullups – 2:15
  • 11 reps, 7 reps
• Inverse Rows – 4:20
  • 12 reps, 9 reps, 8 reps
• Walking lunges
  • http://www.youtube.com/watch?v=48-HkNPDtd0
  • fat bar overhead, 22kg
  • 1 3/4 lengths of garden