diet
breakfast
one egg
three pieces bacon
lunch
tuna fish plain out of can
snack
hard boiled egg
dinner
one chicken breast
grilled vegetables, tblspoon olive oil

supplements
mega men vitamins
body force creatine drink

workout
seated row three sets to failure
upright row " "
lat pull-down " "
bent over row " "

gear
120 clen
50 t3