Diet
Brekky - 2 egg omelette with feta + protein shake
Morning snack - protein yoghurt
Lunch - beef and veges - photo does not look appetising but it tasted good
Arvo snack - protein bar
Dinner - chicken,rice, veg and lentils
Workout
Chest press machine
Hi-rep warm up then
Lvl 50/60/70/80 (4lvls from max) all 10 reps
Incline barbell bench
50kg/70/80 10/10/9 reps
DB flys
12/12/15/15 10 reps all
Cable flys
Lvl 7.5/12.5/15 10 reps slow eccentric
Biceps
E-Z curl bar standing bicep curls
Weight on each side of bar
5kg/10/15/17.5 10 reps each
Decline DB hammer curls
15/17.5/22.5kg reps 10/10/8
Concentration curls
10/12.5/15
Brekky - 2 egg omelette with feta + protein shake
Morning snack - protein yoghurt
Lunch - beef and veges - photo does not look appetising but it tasted good
Arvo snack - protein bar
Dinner - chicken,rice, veg and lentils
Workout
Chest press machine
Hi-rep warm up then
Lvl 50/60/70/80 (4lvls from max) all 10 reps
Incline barbell bench
50kg/70/80 10/10/9 reps
DB flys
12/12/15/15 10 reps all
Cable flys
Lvl 7.5/12.5/15 10 reps slow eccentric
Biceps
E-Z curl bar standing bicep curls
Weight on each side of bar
5kg/10/15/17.5 10 reps each
Decline DB hammer curls
15/17.5/22.5kg reps 10/10/8
Concentration curls
10/12.5/15