Push workout

Meal 1 - 1 cup of oats, 1 1/2 cups of milk with brown sugar, and a protein shake (Nature's Way in water)

Meal 2  - 2 cups of brown rice, can of tuna in springwater, and a handful of cherry tomatoes

Snack (pre-workout) - Protein shake (Nature's Way)

4.00pm Workout - Push

BB bench press - 75kg (+5kg) for 10, 6, 4

DB incline bench press - 55kg (+5kg, and new handles) for 10, 8, 6

Seated BB shoulder press - 25kg (+5) for 13,8, 8
DB chest flyes - 13 kg (+0.5kg) for 12, 10, 8

Lying DB extensions - 8kg (+1kg) for 10, 6, 3

Pushups - 15 (not much left in the tank)

Snack 2 (post-workout) - Protein shake (2 scoops of Nature's Way in water) with 2 pieces of white toast and honey

Meal 3 - Homemade honey chicken (chicken breasts, vermicelli noodles, egg, stir fry veggies, caramelised sugar and chicken stock)

Meal 4 - Bowl of oats (i cup of oats with milk and honey) and a glass of low fat milk