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

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