Double day

Half lemon warm water
Breakfast - omelet bacon,onion, tomato, mushroom
Warm up
500m run

Chin ups 5,5,5,10,10
(15kg,25kg,20kg) (BW,BW)

Bench press 5,5,5,10,10
(95kg,92.5kg,92.5kg) (82.5kg(8,f),75kg(9)

Dips 5,5,5,10,10
(40kg,42.5kg,40kg) (25kg(8,2),20kg)

Humapro shake
Meal 2
1/4 chicken sweet potato broccolini

Meal 3
1/4 chicken, asparagus, avocado

Snack fruit & nut paleo ice cream
This is amazing.
Ingredients:
Strawberries x 10
Apple x 3
Kiwi x 3
Dried cranberries
Banana x 3
Mixed nuts
Pumpkin seeds - hand full
Honey - half cup

Procedure:
Chop up all ingredients and mix in a bowl.
Add mixture to a frying pan and cook slowly while mixing until all juices start to come out.
                                                 Place in a container and freeze.

workout 2
Sprinting 200m on the 90sec
1 @ 20.5km
2 @ 22.5km
3 @ 23.5km
4 @ 23.5km
5 @ 23.5km
6 @ 23.5km
Lungs have definitly gotten weaker since my trip to Ireland. Found this so tough as I couldnt catch my breath. Just gotta keep working on this until im back to where I was.

Preacher curls
@ 20kg+bar (10,10,10,10)

Hammer curls
@ (15kg x 10) (12.5 x 10,10,10)

Meal 4
Kangaroo stir fry with mashed cauliflower