Strength

Half lemon warm water flaxseed oil
Bacon,eggs,mushroom,onion
Capsicum, tomato

1k run 3:44
Bench press 5,5,5,10,10
(92.5kg,95kg,95kg) (82.5kg,80kg(7)

Pull up's 5,5,5,10,10 pronation grip
(17.5kg,15kg,16.25kg) (BW,-5)

Dips 5,5,5,10,10
(40kg,45kg,45kg) (25kg,22.5kg)

Sit ups
Oblique sit ups
Hold knees to elbow
2 rounds, 30sec each set, 1min rest

Humapro shake

Meal 2
1/4 chicken, broccolini, avocado

Snack banana


Meal 3
1/4 chicken, broccolini, avocado

Meal 4
Home made oat porridge

Meal 5
Salmon fillet veg & salad

Snack piece of dark chocolate