Morning: 3 sets of 20x press ups + 3 sets of 50x knees to chest + 60 second leg raise laying down.
Evening: Gym: 30 press ups (upper body warm up)
Lat pulldown - 12 reps (warm up), 3x 10 reps (heavy)
Straight arm pulldown - 3x 10 reps
Upright row - 12 reps (warm up), 3x 10 reps
Shrugs - 3x 10 reps (heavy)
Preacher curl - 3x 10 reps
Hammer curl - 3x 10 reps
After gym: Swimming, 20mins steady state swim
After swimming: ~10 minutes on 7 a side football game in mid (attacking + defending), constant sprinting backwards and forwards.
Protein shake (extra scoops) with glutamine peptides afterwards.
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