Breakfast - bran flakes
Lunch - sushi
Dinner - pork sandwich
snacks - apples
Exercise
15 mins stretch
100 sit ups
30 min cross trainer
25 min jog
4 x 15 side shoulder lifts 3.75kg
4 x 15 shoulder pull ups 12.5
due to work I couldn't do 4 sets on shoulders but its ok as tomorrow is a max out day and i can make up time if i need to but after feeling the burn yesterday I felt ok doing less as long as you remember to NEVER MISS A LEGS DAY!
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