Monday 20th August 2012

Food Diary

09.00: Whey protein shake (water)
11.30: Reflex whey refresh
13.30: Grilled chicken breast
15.30: Atkins protein bar
           WORKOUT
18.30: Whey protein shake (water), 1/2 banana
21.00: Handful almonds, 2 pieces no added sugar 90% cocoa dark chocolate
21.45: Grilled chicken, dry roasted vegetables, spinach, 30g ricotta cheese, mustard, vinegar

Workout - Chest
(4.45-6.15)

10 minutes x-trainer warm up

Incline dumbell bench press:
 15 reps - 10kgs dumbells x 1, 12 reps x 1- 12kgs, 10reps - 14kgs x 1, 8 reps - 16kgs x 3, 

Incline dumbell bench press > incline dumbell chest flyes - Superset:
8 reps -14kgs > 8 reps - 8kgs  x 1, 8 reps - 14kgs  > 8 reps - 10kgs x 3

Incline Military press:
10 reps x 8kgs x 1, 10 reps x 10kg x 2

Flat dumbell bench press with twist:
10 reps x 14kg x4

Flat barbell power bench press:
10 reps x 20kg x 2

Press ups to exhaustion
10 x single leg x 2

5 minute x-trainer cool down