Day 22

Nutrition:

Meal 1- X2 Wholemeal Toast, 1 Egg and x2 Egg Whites
Training
Meal 2- Meal Replacement
Meal 3- X2 Beef Meat Balls, x2 Wholemeal Bread and Small amount of Chicken
Meal 4- Protein Shake
Meal 5- Prawns, Mixed Veg and a Marshmallow
Meal 6- Prawns and Mixed Veg

Training:

Close Pull Downs- 10reps/240lbs 9reps/240lbs 8reps/240lbs
DB Row- 8reps/40kg 8reps/40kg 8reps/40kg 8reps/36kg
Single Cable Row- 10reps/45kg 8reps/60kg 8reps/60kg
Seated Incline Curls- 8reps/12kg 8reps/12kg 8reps/12kg
Superseted with
Ass Close Pull Ups- 8reps/BW 8reps/BW 8reps/BW