Food

• Breakfast – bananas, apple, clementines
• Lunch – roast beef and some salad
• Dinner – chicken breast with stir fried veg
• Dessert – raspberries and iced cream
• approx 2000 calories, 160g protein

Workout

• Pullups – 3:40
  • palms facing body
  • 8 reps, 6 reps, 5 reps
• Bench Press – 5:00
  • 45kg – 6 reps, 5 reps, 4 reps
• Dips – 3:45
  • 9 reps, 6 reps, 5 reps
• Pinch Swings
  • approx 20kg, 3 x 5kg plates thickness doing swings
  • 30s, 20s, 20s
  • Youtube video
• Wrist Developer
  • few reps with right hand posting
• Vulcan Gripper
  • right hand – level 1, 3, 4, 5 and 6!  Previous best was level 4, thats two levels higher!!
  • left hand – level 1, 3, 4!  Previous best was set about a week ago at level 3!