Food

• banana, clementine, pear, oat bars, peach
• beef, tomatoes, cucumber, pepper
• raspberry, strawberry and whey protein smoothie/shake
• chicken curry with brown rice
• approx 2900 calories, 192g protein

Workout

• KB Deadlift – 2:45
  • 25kg, feet elevated off ground, deep squatting
  • 17 reps, 18 reps
• Bench Press – 4:15
  • 47.5kg, wide grip
  • 6 reps, 4 reps, 4 reps
• Push Press – 5:20
  • 16kg, knee bending only
  • 14R, 14L
  • 12R, 12L
• Bending
  • two nails bent reverse and crush down
• Boxing – 5mins of various combos