I was supposed to be at training for work and when I arrived I didn't have to be there so was of for the day, result, and two of my good friends where planing in a monster work out starting with an all you can eat breakfast so with a few minuets to catch them I caught up and joined them.
Food and meals:
Breakfast - lots off eggs lots off bacon lots off sausages two hash browns and one scoop off beans.
Lunch - bananas
Dinner - chicken
Exercise:
15 minuet stretch
100 sit ups
5 minuets bicycle
4 x 10 Dead lifts 50kg 60kg 80kg 90kg
4 x 10 Lat pull down 64kg 77kg 2 x 84kg
4 x 10 Standing lat pull down 28kg
4 x 10 Seated row 42kg 56kg 2x63kg
6 x 10 Shrugs 100kg
150
4 x 10 Behind head triceps curls 12 3x14kg
4 x 10 Machine triceps extensions 10kg 12.5 2x15 each arm
4 x 10 Rope 11.25kg warm up 16.25kg 18.75kg 21.25kg 23.75kg
4 x 10 Straight bar 13.75kg 16.25kg 18.75kg 21.25kg
30 minuet run
Really made the most off it and can say that the two rest days together with the sleep has really given me a push.
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