Food

• Breakfast – 500g natural yoghurt, 1 ounce of almonds

• Lunch –  mango, 2 kiwis, banana, strawberries, pear, 60g hemp seeds

• Dinner – chicken Rogan Josh curry with brown rice
• approx 2500 calories and 175g of protein

Workout

• pushups – 2:30
  • 13
  • 11
• DB Curl – 18kg – 5:30
  • 4R, 4L
  • 3R, 3L
  • 2R, 3L
• Grippers
  • Right hand RB130 choked – 11, 18, 15 reps
  • Left hand RB100 no set – 10, 10, 8 reps

PR’s

Currently working on trying to do more in less sets so not setting many volume and density PR’s at the moment, but I was doing up to 10 sets for some exercises which was getting silly!

1. 18kg curl is max weight I’ve done for multiple reps
2. 10 reps is most reps I’ve done with left hand on RB100 no set
3. 18 reps is most reps for right hand on RB130 choked