Nothing much.

WORKOUT
Chest & Biceps

Chest press 2 warm-up sets
4 sets~6 reps (10kg bar weight is not included)
Incline chest press 4 sets~6 reps (8,5kg)
Dumbell pec flyes 4 sets~8 reps (4 kg each)

Barbell curl 4 sets~8 reps (5kg bar weight is not included)

Concentration curls 4 sets~8 reps (5 kg each)

FOOD

I eat mainly cottage cheese with lots of mixed nuts… sad, I know…

However, no more dairy starting Sunday.