Food

• Breakfast – 500g natural yoghurt, hazelnuts
• Lunch – apple, kiwi, raspberries, blackberries, strawberries, almonds
• Dinner – sausage and mushroom omelette
• Dessert – 500g natural yoghurt
• approx 2400 calories, 125g protein

Workout

• KB Deadlift – 2:50
  • feet elevated, maximally flexing at knee/ankle using 32kg KB
  • 19 reps, 16 reps
• KB push press – 4:45
  • flexing at knee/ankle only instead of hips, 16kg
  • 10R, 10L
  • 12R, 12L
• Dips – 2:20
  • 10 reps, 7 reps
• Two Hand Pinch – 2:30
  • 45kg, 3 reps for holds and swinging back and forth
• Wrist Developer – 2:10
  • white spring level 4
  • 8 reps, 5 reps
• Vulcan Gripper – 3:00
  • right hand level 4, 4 reps total
  • left hand level 2, 3 reps total
• Boxing
  • 10 mins doing head then body combo alternating between regular and south paw style

Food

• Breakfast – 500g natural yoghurt, large banana
• Lunch – banana, apple, pear, strawberries, raspberries, kiwi
• Dinner – pork chops, bacon, asparagus, spinach, peas, sweetcorn, carrot
• approx 2200 calories, 140g protein

Workout

• Partial Deadlifts – 3:30
  • sumo stance, 1st rung in cage, 120kg
  • 6 reps, 5 reps
• Pullups – 3:20
  • palm facing body
  • 9 reps, 6 reps, 5 reps
• Reverse Bench Press – 4:00
  • 40kg, 5 reps, 4 reps, 5 reps
• Wrist Developer – 3:00
  • level 4 – 5 reps, 2 reps, 4 reps
• Vulcan Gripper
  • couple reps right hand level 4
  • couple reps left hand level 2

Workout

• Pullups – 3:30
  • palm facing body
  • 9 reps, 6 reps, 5 reps
• Overhead Press – 4:00
  • 35kg barbell
  • 6 reps, 5 reps, 5 reps
• Bench Press – 4:45
  • 45kg
  • 8 reps, 5 reps, 5 reps
• Plate Curl
  • right hand 10kg – 3 reps, 4 reps, 4 reps
  • left hand 7.5kg – 6 reps x 3 sets
• Two Hand Pinch
  • 45kg, 56kg
• Wrist Developer
  • level 1, 3, 4
• Vulcan Gripper
  • right hand level 4 x 1
  • left hand level 1 x 1

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!

Food

• Breakfast – 500g natural yoghurt, clementine, banana
• Lunch – 2 large chicken legs, cucumber, tomato, apple
• Dinner – steak with some stir fried veg
  • Dessert – strawberries, raspberries and ice cream
• approx 2200 calories, 170g protein

Workout

No workout today, baseline ROM is quite well off norm and abs are a little sore so taking a rest day.

Food

• Breakfast – banana, strawberries, raspberries, kiwi fruit, clementine
• Lunch – roast beef with salad (cucumber, tomato, carrot, spinach, rocket, mushrooms)
• Dinner – sausage and mushroom omelette
• approx 1700 calories 113g protein

Workout

• Pullups – 3:40
  • palms facing body, BW approx 66kg
  • 7 reps, 5 reps, 5 reps
• Dips – 3:30
  • 6 reps, 6 reps, 5 reps
• Hanging knee raises – 4:30
  • 10 reps x 3 sets
• Two Hand Pinch
  • 56.1kg
  • 58.6kg
  • 61.1kg
  • 63.6kg – got it off ground but not a full lift
• Wrist Developer – 3:30
  • left hand post, level 1 white spring
  • 16 reps, 13 reps, 12 reps
• Vulcan Gripper – 5:30
  • right hand level 4, six single reps
  • left hand level 3, six single reps

Food

• Breakfast – 2 bananas, 1 pear, 1 clementine
• Lunch – roast beef with salad (cucumber, tomato, carrot, spinach, rocket, mushrooms)
  • Snack – apple and clementine
• Dinner – chicken jalfrezi curry with brown rice
  • strawberries, raspberries and vanilla ice cream for dessert
• approx 2500 calories, 175g protein

Workout

• Deadlift – 90kg – 4:15
  • 5 reps, 4 reps, 5 reps
• Bench Press – 40kg – 4:30
  • 6 reps, 6 reps, 5 reps
• Overhead Barbell Press – 37.5kg – 2:00
  • 4 reps, 3 reps
• Two Hand Pinch – 4:00
  • 45kg swinging, 5 reps
• Wrist Developer
  • left hand post, level 4 – 5 reps in 2:20!  Half the time of last time
• Vulcan Gripper – 4:45
  • right hand level 3 – 7 reps, 8 reps, 5 reps
  • left hand level 3 – 3 reps, 5 reps, 4 reps
• Did approx 5 mins of boxing on punch bag, helped to loosen up the lower back

Food

• Breakfast – 500g natural yoghurt
• Lunch – banana, apple, raspberries, kiwi fruit, hemp seeds
• Dinner – sausage and bacon omelette

Workout

• Overhead Barbell Press – 35kg – 4:30
  • 6 reps, 5 reps, 5 reps
• Pushups – 4:45
  • feet elevated
  • 15 reps, 11 reps, 10 reps
• DB Curl – 16kg – 3:15
  • 6R, 6L
  • 5R, 5L
• Vulcan Gripper – 5:00
  • right hand level 4 – 5 single reps
  • left hand level 3 – 5 single reps
• Wrist Developer – 4:45
  • white spring level 4, 5 reps

Food

• Breakfast – 500g natural yoghurt
• Lunch – strawberries, raspberries, banana, apple, cherries, hazelnuts
• Dinner – bacon and mushroom omelette
• approx 2000 calories, 105g protein

Workout

• OH Barbell Press – 35kg – 4:30
  • 6 reps, 5 reps, 4 reps
• Push ups – feet elevated – 4:45
  • 14 reps, 11 reps, 10 reps
  • 1 rep more than yesterday, 45s less… BOOM!
• KB Row – 40kg – 3:30
  • 12 reps, 10 reps, 10 reps
• Vulcan Gripper – 2:30
  • right hand – level 3 – 3 reps, 5 reps
  • left hand – level 1 – 4 reps, 5 reps
• Wrist Developer – white spring
  • level 1, 2, 3, 4 (testing)
  • 5 reps at level 4 in 5mins

Food

• Breakfast – 500g natural yoghurt, 40g hemp seeds
• Lunch – bacon and sausage sandwich, 2 bananas
• Dinner – Steak and veg stir fry
• approx 2300 calories, 150g protein

Workout

• Push ups – Feet elevated – 5:30
  • 12 reps, 12 reps, 10 reps
• KB Front Squat – 2x16kg – 4:00
  • 8 reps, 6 reps
• Plate Curl – 10kg – 5:30
  • 2R, 1L x 3 sets
• Two Hand Pinch – 45kg – 3:30
  • Swinging back and forth, four single reps
• Wrist Developer – 3:45
  • white spring, level 1, right hand posting which is alternate to usual
  • 12 reps, 13 reps, 12 reps
• Vulcan
  • red spring, level 1
  • 6R, 4L
  • 5R, 3L