20th August
12.00 wakeup
13.15 MEAL 1
Banana
2 HOT-ROX
2 fishoil
multi vit
shotgunned a can of sugarfree redbull
13.30 GYM
60mins of rowing.
level 5
12.5k
i meant to go in and do a swift 20 mins as my leg were aching from squats. ended up doing 60 mins and wreaked myself. i lost a stone in fluid.
14.45 MEAL 2 PWO
2 scoops whey
15.00 - 22.30 Working, cleaning etc
15.00 - 22.30 Nibbled on 150g of cashew nuts and drank 1.5 litres of milk
19.00 MEAL 3
4 whole raw eggs
23.00 MEAL 4
Chili Concarne
00.00 BED
21st August.
7.30am Wakeup
completly knackered this morning, legs are in bits.
7.45 am MEAL 1
4 tblspoons porridge
cup of tea
9.00 - 16.00 Coaching kids (sports day today)
13.00 MEAL 2
1 litre of milk
4 whole raw eggs
18.00 MEAL 3
4 slices of vegetable roll
2 sausages
beans
mayo
21.00 BED
2 Weeks Progress Pics
im going to first post the picture from march, then one from 2 weeks ago then ones from 2day.
enjoy
27th August.
11am Wake up
12.00 MEAL 1
5 whole eggs
3 slices of bacon
butter
15.00 GYM
45 mins rowing level 5 8k
Smith Bench
80x5
85x5
90x5
100x3
105x1
80x5
Inclined Dumbell Bench
3x12 25 kg dumbells
Decline Dumbbell Flys
17.5kg dumbbels 3x5
18.00 MEAL 2
5 whole raw eggs
23.00 MEAL 3
2 chicken fillets
peas
0100 BED
28th August
1000 Wake up
11.00 Gym
smith squats
80kg x5
100x5
100x5
110x5
110x5
Split Bulgarians
20kg dumbbells 3x5
Step ups
30kg Dumbbells 3x5
Smith Hack Squats (bar just below knee)
80kg x5
130x5
140x5
150x5
150x5
Kneeling Ab Pull Downs
5x10 70kg
Stnading Ab Pull Downs
3x10 70kg
Leg Extension
3x10 100kg
13.00 MEAL 1
5 whole egg ommellete
1.5 chicken fillets
cheese
mayo
2 tomatoes
18.30 MEAL 2
tin of beans
4 slices of toast
mayo
2 cubes of white chocolate
29th August
11.00 Wake up
12.00 MEAL 1
2 burgers
2 fried eggs
mayo
2 bagels
17.30 MEAL 2
Potatoes
peas
mince
butter
30th August
11.00 Wakeup
12.30 MEAL 1
4 slices bacon
2 whole meal bagels
tomato ketchep
13.00 GYM
Stretching
1x15 pressups
Smith Bench
40kg x 6
60kg x 5
75kg x 5
85kg 3x5
80kg 2x5
Incline Dumbell Bench
30kg DBs 2x5
32.5kg DBs 3x5
Close Grip Smith Bench
60kg 3x8
Decline Flys
15kg DBs 3x5
DB Pullover
27.5kg 1x4 (felt realy weird in my shoulders so i stopped them)
1x Plate Bicep Pyamid (Continious)
25kg - Failure
20kg - Failure
15kg - Failure
10kg - Failure
BW x 20
1x Rope Pull Down Pyramid
45kg - Failure
40kg - Failure
35kg - Failure
30kg - Failure
25kg - Failure
20kg - Failure
14.30 Done
17.00 MEAL 2
2 Tortillas:
braising steak
cheese
mayo
21.00 MEAL 3
2 tortillas:
braising steak
sweetcorn
mayo
1st September
10.00am Wake up
10.05
2 HOT-ROX
2 fishoil
multi vit
10.15 MEAL 1
small portion of porrige
10.30 GYM
500m on rowing machine.
Smith Squat
40kgx4
80kgx6
100kgx5
110kgx5
Box - 1-2 inchs short of parallel (speed squats)
130kgx5
160kgx5
170kgx4
Smith Hack Squats (inch above knee)
80kgx5
130kgx5
150kgx3
170kgx1
DB Shoulder Shrugs
35kg DB 2x8
Smith Bench
1x5 80kg
1-handed DB Snatch
1x5 30kg DB
2x3 30kg DB
DB Lunges
3x8 20kg DB’s
12.00 Finish
13.30 MEAL 2
2 slices bacon
2 slices white bread 
ketchup
14.30 MEAL 3
2 slices bacon
2 slices white bread
ketchup
16.30 MEAL 4
4 slices of toast
butter
lots of peanut butter
18.00 MEAL 5
chicken korma
egg fried rice
0130 BED
