Workout

• Double KB Snatch – 2:45
  • 2 x 16kg KBs
  • 11 reps, 10 reps
• Hanging leg raises – 2:30
  • 12 reps, 8 reps

Food

• 500g natural yoghurt
• nectarine, clementine, apple, peach
• roast beef, banana
• chicken curry, brown rice, naan bread
• ice cream, strawberries, raspberries
• approx 3400 calories, 225g protein

Workout

• A few bridges

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

Food

• banana, clementine, peach, cherries, apple, pumpkin seeds
• two large chicken legs, tomatoes, pepper
• pork chops, broccoli, cauliflower, mange tout, asparagus, carrot
• bag of crisps, some liquorice mmm
• approx 2400 calories, 150g protein

Workout

• bridges – 7 floor to bridge movements, holding bridge for several seconds
• roundhouse kicks to punch back… BOOM

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

Food

• breakfast – apple, nectarine, two clementines, two bananas
• lunch – beef, cucumber, tomatoes
• dinner – sirloin steak, jacket potato, carrots, broccoli, cauliflower, mange tout
• approx 2200 calories, 135g protein

Workout

• Pullups – 3:50
  • BW + 14kg
  • 5 reps, 3 reps, 3 reps
• Bench Press – 4:15
  • 45kg
  • 8 reps, 6 reps, 5 reps
• Two Hand Pinch
  • 45kg, 56kg, 61kg
  • 63.6kg – got about 1 inch off ground
• Wrist Developer – 5:00
  • white spring, level 5
  • 5 reps total
• Vulcan Gripper – 3:50
  • right hand level 4, 5 reps total
  • left hand level 2, 5 reps total

Food

• nectarine, apple, raspberries, strawberries
• 500g natural yoghurt
• roast beef, roast potatoes, broccoli, cauliflower, green beans
• pear
• approx 2800 calories, 130g protein

Workout

• push press
• feet elevated KB deadlifts
• plate curl – 10kg
  • 4R, 3L
  • 3R, 1L
• wrist developer
• vulcan gripper

Food

• monster bacon sandwich
• two large jacket potatoes
• BBQ food – burger, sausages, pork chops, steak
• banana and walnut chocolate cake… mmmm
• approx 3000 calories, 140g protein

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