Food

• Fasted till about 8pm
• Spicy breaded chicken, chips, onion rings, baked beans
• approx 1000 calories

Lunch Workout

• Pushups
  • 14 reps, 14 reps, 13 reps
• Walking lunges, arms overhead
  • 2 lengths of corridor x 3

Evening Workout

• Uneven DB Curls – 3:20
  • 8kg inside, 5kg outide, 15kg total
  • 7R, 7L
  • 6R, 6L
• 10 mins of punchbag work

Food

• 500g natural yorghurt, pear
• strawberries, 2 x bananas, hand full of almonds
• chicken tikka masala with brown rice
• approx 2300 calories, 161g protein

Workout

• Deadlift – 3:10
  • 90kg, stradle deadlift, bar elevated approx 2″ off ground
  • 7 reps, 5 reps
• Pullups – 4:20
  • wide grip, supinated
  • 9 reps, 6 reps, 4 reps
• Bench Press – 3:45
  • 50kg, narrow grip
  • 3 reps, 2 reps, 3 reps
• Two Hand Pinch – 3:45
  • 56.1kg x 5 singles

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

Food

• 3 x fruit and oat bars
• 500g natural yoghurt, pear, banana
• pasta and bolognese with lots of mushrooms
• protein shake strawberry milkshake… hell yes!
• approx 2800 calories, 146g protein

Lunchtime Workout

• 15 pressups
• 10 one legged deadlifts each leg, bodyweight only
• 12 reps each side bodyweight windmills
• 12 reps each side bodyweight windmills
• couple of bridges

Evening Workout

• Dips – 4:00
  • 11 reps, 7 reps, 6 reps
• Bench Press – 5:00
  • 50kg, medium width grip x 3 reps
  • 55kg, medium width grip x 3 singles
• Grippers
  • TNS RB130 gripper
  • 6R, 2L
  • 5R, 1L
  • 4R, 1L

Food

• bacon and mushroom omelette with 6 eggs
• Sausage, chips and baked beans
• approx 1850 calories, 105g protein

Workout

• Double KB Snatches – 2:50
  • 2 x 16kg
  • 12 reps, 10 reps
• KB Deadlifts – 2:40
  • feet elevated off ground, 25kg
  • 19 reps, 17 reps
• Leg raises – 4:30
  • using dip bars to elevate off ground
  • 13 reps, 11 reps, 10 reps

Food

• Some cashew nuts and a fruit smoothie
• Two large jacket potatoes and some baked beans
• 500g natural yoghurt and 100g each of blackberries, strawberries and raspberries
• approx 2300 calories, 71g protein

Workout

No workout today.

Morning Workout

• Fake Competition
  • 2HP – 61.1kg
  • WD – level 7
  • Vulcan – level 6
• Pullups – 2:00
  • BW + 14kg
  • 5 reps, 3reps
• KB Press – 8:00
  • 20kg KB
  • 6R, 4L
  • 6R, 5L
  • 6R, 4L

Afternoon Workout

• Inverted Rows – 4:20
  • using thick bar
  • 10 reps, 9 reps, 7 reps
• Dips – 4:00
  • 7 reps, 6 reps, 5 reps
• Boxing
  • Few mins of punchbag work

• Gripper
  • TNS RB100
  • 15R, 12L
  • 11R, 9L
• Stiff leg deadlift – 3:00
  • 32kg
  • 12 reps, 13 reps
• Plate Curls – 5:00
  • 10kg plate
  • 6R, 5L
  • 4R, 4L
• Windmills – 5:00
  • 20kg KB
  • 6R, 3L
  • 5R, 3L
• Pinch Juggling
  • juggled 10kg plate from hand to hand 74 times

Workout

• Bench Press – 5:20
  • 42.5kg, narrow grip
  • 7 reps, 5 reps, 5 reps
• Two Hand Pinch
  • swinging static holds with 40kg block
  • 2 x 20kg plates @ 64mm
• Push Press – 6:00
  • 16kg KB
  • 19R, 16L
  • 16R, 19L
• Wrist Developer
  • right hand posting
  • level 1, 2, 3

Workout

• Turkish Get Ups – 10:30
  • 16kg KB
  • 5R, 5L
• Windmills – 7:20
  • One 16kg KB in each hand
  • 5R, 4L
  • 5R, 4L
• Grippers – 6:45
  • TNS RB100
  • 14R, 12L
  • 11R, 8L
  • 12R, 10L
• Bridges – 4:50
  • 3 reps, 3 reps