Squats & Milk - Week 4 Day 1

Squats

1 x 20 (55 lbs)

Dips (Bodyweight + 10lbs)

3x12

Seated Rows (45lbs + 45lbs)

3 x 12

Militiary Press (30 lbs)

1 x 8

Ab work
Throws x 16
Raise ups X 10
single leg, ball pushups x 6 each side

Diet
- protein powder / super food / egg / coconut oil x 2
- Gooble goon from home
- Dinner: Fish + gooble goon + etc