2nd Gear : Day 23

Meal Plan:

6am : Protein Shake
8am : WHolemeal 2 slice and Green Apple
11am: Protein Shake
12pm: Grill Fish + Mix Vege
3pm : Tuna salad
6pm : Tandoori
9pm : Tuna Chili
12am: Protein Shake
1-6am: Plain Water

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PT Menu:

Warm-Up
1)JumpJack = 25
2)Blurpee = 25
3)Combo Defense = 3 min
4)Sprint Back = 1 min
+ Defense

Main Course:
1) Superset 1
- Lat Raise = 3x25
- Close Grip Pull up = 3x25
- Leg raise = 3x25

2) Superset 2
- Lat Raise = 25,50
- Lat pull down = 15,50
- abs crunch = 15,15

3) TOrso Twist = 3x15

4) Bag work = 15min

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Overall :

Todays workout still not utilising my legs, its give a chance for my ankle to fully recover, but still intense.

IM using jack3d for the first time today.ITs lemon flavour.Kind of lemon juice.so far its doesnt give me the feelin like i get when using oxylite.but of course it gonna help me to focus more in training.