Hey Joel, glad you liked the recipe. I can't really take credit for it though
Ha ha, either way you were the one who I found them from
What's up big man?
Just dropping by to say hi and hope all is GREAT!
Thanks Robert, all the best for the show mate, we're all rooting for you guys
20-4 - Didn't get a chance to post it yesterday
Chest workout with a mate.
Dumbell bench press - 50kg x 6 x 4 sets - warmed up first obviously
Bench press - 110 x 5 x 3 sets
Dumbell flyes - 33kg x 6 x 3 sets
Pullups - 6 x 6
Barbell curls - 40kg x 6 x 3 sets
Dumbell skullcrushers - 30kg x 6 x 3 sets
Back and shoulders
One arm rows - 30kg x 10
54kg x 8 x 3 sets
Deadlifts - 100kg x 4
140kg x 3
180kg x 1 x 3 sets
Powercleans - 80kg x 3 x 5 sets
Dumbell clean and press - 30kg x 3 x 3 sets
Rollouts - 8 x 3 sets
Barbell calf raise - 60kg x 12 x 3 sets - held bar like was going to do shrugs, but raised heels off ground (standing on small plates). Easier to keep balance than the way I normally do it with barbell on traps.
Meal 1 - Nitrofusion shake, muesli bar (found it in pantry and couldn't resist, blueberry and apple flavour, no honey just fruit juice to bind it)
Meal 2 - Seaweed salad, 120g chickpeas, small piece of pumpkin, avocado oil
Meal 3 - 1/2 packet of tofu, pumpkin, spinach, 1/2 avocado
Meal 4 - Same as meal 2
Meal 5 - Nitrofusion, 15g spirulina, little bit of Yerba Mate (I got some, tried brewing it today for the first time, different feeling to caffeine, didn't train any worse so it is a keeper)
Meal 6 - 20g BCAA's, 3g creatine
Meal 7 - 2 wraps with lettuce, beetroot, corn, chickpeas and lentil burgers