Noon
Pre-workout; shake (1 1/2 cup oats, 1 scoop whey)
Brazilian Jiu Jitsu GI class
Post-workout; gatorade 32 oz
30mins later; 3 oz pasta (wholegrain w/ added flax) & 1/2 cup sauce
Evening
Pre-workout; chicken stir fry (1 cup roughly), vegetable eggroll
Light Pull workout
Bent over row; 5x 20
SLDL; 5x 20
Upright row; 5x 20
Neck bridges 3 x 10
Reverse neck bridges 3 x 10
* both done laying over a bench with a weight plate on my head for added resistance
Cycle
30 min jog/run
Post-workout; shake (1 1/2 cup oats, 1 scoop whey)
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