Food

• Breakfast – 500g natural yoghurt, 40g hemp seeds
• Lunch – bacon and sausage sandwich, 2 bananas
• Dinner – Steak and veg stir fry
• approx 2300 calories, 150g protein

Workout

• Push ups – Feet elevated – 5:30
  • 12 reps, 12 reps, 10 reps
• KB Front Squat – 2x16kg – 4:00
  • 8 reps, 6 reps
• Plate Curl – 10kg – 5:30
  • 2R, 1L x 3 sets
• Two Hand Pinch – 45kg – 3:30
  • Swinging back and forth, four single reps
• Wrist Developer – 3:45
  • white spring, level 1, right hand posting which is alternate to usual
  • 12 reps, 13 reps, 12 reps
• Vulcan
  • red spring, level 1
  • 6R, 4L
  • 5R, 3L