Food

• 500g natural yoghurt, two nectarines
• sirloin steak and jacket potato
• roast beef, broccoli, cauliflower, carrots, asparagus, ooodles of gravy
• ice cream, strawberries, raspberries
• 2400 calories, 155g protein

Workout

• Pullups – 3:50
  • BW + 14kg
  • 5 reps, 4reps, 3 reps
• Reverse Bench Press – 4:45
  • 35kg
  • 6 reps, 6 reps, 5 reps
• Dips – 3:40
  • 10 reps, 6 reps, 6 reps
• Bridges
  • several bridges from floor to arched
• Wrist Developer
  • white spring level 5, 6, almost 7