Tabata
Pullups
Pushups
Situps
Squats

6am - Baked beans on toast
9am - 2 x fruit bars
1pm - Chicken salad roll, kidney pie

weighted pull ups
20-24-32-36-40F-38F-36PB

6am - Banana
8am - Baked beans on toast
11:30am - Can of tuna, 7 crackers
3pm - Chicken Cesar wrap
5pm - Mince, broccoli, carrots, cauliflower
8pm - Beef, peas, carrots, mini potatoes

Supplements - Multivitamin, iron, digestion tablet, Beta alanine pre workout

REST DAY

9am - Scrambled eggs with mushrooms broccoli and chicken
1pm - Chicken salad roll, caramel tart
5pm - Can of tuna, 7 crackers
8pm - Baked chicken breast

Not enough water today.

Five rounds for time of:
60kg Hang squat clean, 15 reps
30 Push-ups

6am - 1 Banana
9am - 1 Banana, 1 small apple, mince, broccoli, carrots
1pm - Can of john west tuna, 7 crackers, small pack of grain waves
4pm - Mince, broccoli, carrots, 1 XXXX Gold
8pm - Spaghetti bologna, very little pasta, 3 pieces of garlic bread


Very busy day today at the gym. Thats my excuse for having such shit nutrition today. Workout was great. Pushups felt strong

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

6am - 1 medium apple
9am - 6inch "Sub" chicken/salad
11am - 6 inch "Sub" chicken/salad
1pm - 2 bananas
9pm - 2 x chicken wraps with avocado, tomato, cheese, sweet chili sauce
Daily water 2 + litres

Supplements - Multivitamin, omege3, zinc, digestion tablet.
Pre workout - Beta Alanine, Creatine monohydrate
Post workout - Creatine monhydrate

Diet was very unorganised today even more than usual. Training session was great MU's improving.

This is the NSC Nutrition/Training Diary. It is to record my own progress and to help people maintain a healthy lifestyle. Please visit my website http://newcastlestrength.com/

For time:
21-18-15-12-9-6-3 deadlift rep range, 100kg
5 HSPU
Run 400m

21:54