Food and meals:
Breakfast - bran flacks
Lunch - chicken bits
Dinner - two burgers, scrambled eggs
Snacks - chicken soup
Exercise:
15 mins stretch
150 sit-ups
10 min bicycle
Various bench, 40, 50, 60, 70, 60, 50, 40
4 x 15 incline bench bells 18kg each arm
4 x 15 incline butter flys 10kg each arm
4 x 15 vertical lifts 6.25kg each arm
4 x 15 behind head curls 10kg each arm
4 x 15 triangle bar cables 13.75kg
4 x 15 rope cables 13.75kg
4 x 15 straight bar cables 13.75kg
4 x 12 supported zig zag bar 30kg
4 x 10 machine biceps curls 1 x 20kg 1 x 25kg 1 x 30 kg 1 x 25kg
2 x 20 free standing bicep curls
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