Food

• Breakfast – banana, strawberries, raspberries, kiwi fruit, clementine
• Lunch – roast beef with salad (cucumber, tomato, carrot, spinach, rocket, mushrooms)
• Dinner – sausage and mushroom omelette
• approx 1700 calories 113g protein

Workout

• Pullups – 3:40
  • palms facing body, BW approx 66kg
  • 7 reps, 5 reps, 5 reps
• Dips – 3:30
  • 6 reps, 6 reps, 5 reps
• Hanging knee raises – 4:30
  • 10 reps x 3 sets
• Two Hand Pinch
  • 56.1kg
  • 58.6kg
  • 61.1kg
  • 63.6kg – got it off ground but not a full lift
• Wrist Developer – 3:30
  • left hand post, level 1 white spring
  • 16 reps, 13 reps, 12 reps
• Vulcan Gripper – 5:30
  • right hand level 4, six single reps
  • left hand level 3, six single reps