Food

• strawberries, raspberries, blackberries
• pasta and bolognese
• whey protein in milk
• steak and baked potato
• approx 2900 calories, 188g protein

Lunch Workout

• Shoulderstand squats
  • 22 reps, 30 reps
• Windmills
  • bodyweight only
  • 15 reps each side x 2

Evening Workout

• Deadlift – 2:30
  • 90kg, sumo stance, bar elevated on yellow pages
  • 9 reps, 7 reps
• Pullups – 2:20
  • wide grip, palms facing towards body
  • 8 reps, 6 reps
• Double KB Rows – 2:00
  • 2 x 16kg
  • 15 reps, 12 reps
• Grippers
  • r/h TNS RB130
  • 5 reps, 4 reps, 3 reps
  • l/h TNS RB100
  • 10 reps, 10 reps, 8 reps
• Wrist Developer
  • level 4, 5, 6, 5, 5