Monday's Pull Workout

Meal 1 - Bowl of oats with honey (1 cup of oats, 1 1/2 cups of low fat milk) and a protein shake (2 tablespoons of Nature's Way with 1 cup of milk). A handful of sultanas.

Meal 2  - Footlong turkey sub on wheat bread (all salads, no pickles or chilies, and a bit of mayo) and a pear.

3.30pm Workout - Pull

Deadlifts - 95kg for 10, 8, 6 reps

Weighted Chin ups - 12.5kg for 9, 5, 3 reps

Barbell rows - 55kg for 5 and 50kg for 6, 5, 4 reps *

Dumbbell hammer curls (seated) - 12.5kg for 10, 5, 4 + drop set at 10kg for 5

Seated dumbbell side raises - 6kg for 12, 6, 5

Bodyweight Chin ups (to finish off) - Bodyweight for 10, 3 reps

Post workout snack - Protein shake (2 tablespoons of Nature's Way with 1 cup of milk) and 2 pieces of white bread with honey

Meal 3 - Porterhouse steak, 1 cup of brown rice and mixed frozen veggies. 1 glass of low-fat milk.

Snack - Bowl of Mundella Natural Honey Yoghurt, 1 glass of low fat milk and a tablespoon of natural peanut butter.

*The rows were way too heavy at 55kg after the chins for some reason so  I dropped to 50kg and did 3 more sets. I'll up them to 55kg next week again.