Lifting

Breakfast
4 eggs(2 yokes) 5 bacon, onion, tomato, cucumber.

Warm up
1k run 4:04

Bench press 5,5,5,10,10
(50kgx10) 90kg,90kg,90kg,80kg,75kg

Dips 5,5,5,10,10
30kg,35kg,40kg,20kg,20kg

Pull ups 5,5,5,10,10
20kg(2,f)15kg,15kg,BW,assisted @ 5

3 rounds of
Swings @ 24 x 20
300m run
Toes to bar x 20
Time - 13:33

Humapro shake

Meal 2
1/4 chicken, sweet potato, cucumber

Snack walnuts, banana

Meal 3
Small steak. Fried egg

Meal 4
1/4 chicken.broccoli.