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

Food

• Breakfast – 500g natural yoghurt, 20g hemp seeds
• Lunch – 20g hemp seeds, strawberries, plums, pears, cherries
• Dinner – 1kg mashed potatoes, 310g chicken breast… mmmmmmmm mash
• approx 2900 calories, 155g protein

Workout

• Sumo deadlift (100kg) – 2:50
  • did about 10 reps practising movement before sets
  • 5 reps
  • 3 reps
• Barbell military press (40kg) – 5:00
  • 3 reps x 3 sets
• KB Row (2 x 16kg) – 3:50
  • 12 reps x 3 sets
• Two hand pinch
  • Did 8 reps with 45kg lifting then rocking back and forth
• Vulcan gripper
  • right hand – 8 closes at level 3
  • left hand – 8 closes at level 1
• Wrist Developer
  • 10 reps at level 1
  • 10 reps at level 1

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:

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.