Day 9

Bench press
1 x 40kg x 10
3 x 60kg (incl bar) x 8

Pullup
1 x19 (bent arm)
2 x 10 (neutral grip)

Dips
2 x 15

Barbell row
3 x 25kg x 8

Some barbell lunges

FOOD
09:30 Soya milk
11:00 Oats
13:30 1/3 chicken, half rice (est 400 cal, 100g protein)
19:45 fish, rice (400 cal, 30g protein)