Food

• Breakfast – 500g natural yoghurt
• Lunch – strawberries, plums, kiwis, apple
• Dinner – chicken breast, bacon and spinach, carrot, pepper, baby corn, mangetout, asparagus and mushrooms stir fried in butter.
• Approx 1800 calories, 145g protein

Workout

• Goblet Squats (16kg)
  • 7 reps
  • 8 reps
• Military Press (16kg)
  • 5R, 5L
  • 5R, 5L
• Deadlift (sumo, 60kg)
  • 7 reps
  • 7 reps
• Double KB Row (2x16kg)
  • 10 reps
  • 10 reps
• Pushups
  • 10
  • 10
• LCCJ (2x16kg)
  • 8 reps
  • 8 reps
• 10kg plate curl – 2 reps with right hand

Food

• Mega omelette (6 eggs, 3 rashers of bacon, mushrooms) – 700 cals
• 1 plum as a snack
• Big slab of roast beef, tons of roast potatoes, yorkshire pudding, broccoli, cauliflower, green beans, peas, baby corns, oooodles of gravy!
• Apple and raspberry crumble with tons of thick cream
• 2 bananas for supper
• Total calories… god knows 🙂

Workout

• LCCJ (2 x 16kg) – 4:00
  • 11
  • 11
• KB row (2 x 16kg) – 4:30
  • 16
  • 14
  • 11
• Approx 5 mins of assorted KB juggling with 12kg KB

Food

• Breakfast – 500g natural yoghurt, 1 pear, 50g hemp nuts
• Lunch – BBQ chicken wings, a crazy texas burger or something with a burger, chicken and bacon… MAN BURGER!
• Dinner – hazelnuts, apples, plum, strawberries

Workout

• LCCJ – 1 x 16kg – 6:30
  • 10R, 7L
  • 10R, 10L
• KB Snatch – 1 x 16kg – 1:30
  • 12R, 15L
• Wrist Developer (white spring)
  • level 1
  • level 2
  • level 3
  • level 2 x 8

Also went for a barefoot walk, walked just over 2 miles in about 40mins.

Weighed and measured in the other day:

9th July 2010	27th Feb 2010
Height: 5′ 10″ Weight: 65.6kg (145lbs) Waist: 32″ Chest: 37.5″ Shoulders: 45″ Biceps: 13.25″ Forearms: 11″ Thighs: 20.75″ Calves: 13″ Wrist: 6.25″ Neck: 15″	Height: 5′ 10″ Weight: 75kg (165lbs) Waist: 35″ Chest: 37″ Shoulders: 44″ Biceps: 13″ Forearms: 11″ Thighs: 22″ Calves: 14″ Wrist: 6″ Neck: 15″

Probably got about another inch to lose on my waist, but there is PLENTY of room for improvement for adding size in many areas, definitely want to beef up my arms and shoulder measurement! Also put measurements from when I first started trying to shed fat and gain muscle.

Food

• Breakfast – 500g natural yoghurt, 1 ounce of almonds

• Lunch –  mango, 2 kiwis, banana, strawberries, pear, 60g hemp seeds

• Dinner – chicken Rogan Josh curry with brown rice
• approx 2500 calories and 175g of protein

Workout

• pushups – 2:30
  • 13
  • 11
• DB Curl – 18kg – 5:30
  • 4R, 4L
  • 3R, 3L
  • 2R, 3L
• Grippers
  • Right hand RB130 choked – 11, 18, 15 reps
  • Left hand RB100 no set – 10, 10, 8 reps

PR’s

Currently working on trying to do more in less sets so not setting many volume and density PR’s at the moment, but I was doing up to 10 sets for some exercises which was getting silly!

1. 18kg curl is max weight I’ve done for multiple reps
2. 10 reps is most reps I’ve done with left hand on RB100 no set
3. 18 reps is most reps for right hand on RB130 choked

Food

• Breakfast – Banana, kiwi fruit, apple, strawberries, blackberries
• Lunch – 500g natural yoghurt, hazelnuts
• Dinner – Steak, steak and a side order of left over chilli
• (approx 2200 calories)
  

Workout

• LCCJ (1 x 20kg KB) – 6:15 – Youtube Video

1. 6R, 6L
2. 8R, 7L

• Wrist Developer (white spring)
  

1. level 1
2. level 3
3. level 4
4. level 5
5. level 6
6. level 5

LCCJ (1 x 20kg KB) 6mins

• 7R, 6L
• 6R, 2L

Plate Curls

• 10kg
  • 1 rep right hand… not so pretty but a big PR

• 7.5kg (5kg + 2.5kg)
  • 8R, 7L
  • 7R, 7L
  • 6R, 6L
  • 5R, 5L
  • 6R, 4L
  • 6R, 4L

Did some “bear crawl” movement around the house