Day 22. Monday. Ankle still not 100%

It's Monday today and I had a good training day.

I hit the new training program on my own for the first time

Squats 
Incline dumbbell press
Hamstring resistance exercise (I lie on my stomach with my ankles under a normal bench bar with 100kilos on it. I start with my legs bent and slowly lean forward until I can't hold anymore )
Corner twists
Ring rotations
Walking lunges
Wide grip chin ups in the olympic rings.
Side lifts on the bench.

That went well. After that I did 65 min spinning on my own. Really high intensity pulse on minimum 75% vo2 max.
I was also supposed to play football tonight but my ankle is still not 100% so I can either drop it or risk being super injured. Tough call but I'll drop it. 

The food:

25g Protein Fabrikken whey Isolate powder (93 kcal) about 24g protein

10g Protein Fabrikken creatine powder (39 kcal)

Breakfast (400 kcal) = 100g porridge oats and 100g skimmed milk. 17g protein.

After training 25g Protein Fabrikken whey Isolate powder (93 kcal) about 24g protein

1st meal (268 kcal) 1 piece of rye bread and 125g mackerel in tomato sauce + 19g pr
 
Main meal split in 3 (613 kcal) + 46g protein
100g Quinoa (350 kcal) + 14g pr

100g cooked ham (109 kcal) + 20g pr
1 boiled egg (84 kcal) + 6g pr
100g green peas (70 kcal) 6 g pr
 

25g Protein Fabrikken whey Isolate powder (93 kcal) about 24g protein
200g yoghurt natural (70 kcal) + 7g pr
100g pineapple (50 kcal)
1 banana (8o kcal) + 1 g pr

Total for the day 1789 kcal 162g protein.

Tomorrow I've got some more new intervals for you. Have a good night.