Tuesday 28th August 2012

Food diary:

WORKOUT 1

10.00: 6 almonds
10.30: 50g oats, whey protein
14.45: 2 grilled bacon, 1 whole egg, 3 egg whites, spinach, grilled vegetables, protein cake (whey protein, egg, stevia, quark)
16.00: almonds and raisins

WORKOUT 2

19.30: Whey protein shake, protein cake
21.00: Grilled chicken, roasted vegetables, 30g cheese
21.45: Protein chocolates (quark, 60g whey protein, 10g butter, water, 100% coco powder, stevia)

Workout 1 - Cardio
(09.00-09.45)

15 minutes moderate running treadmill
15 minutes moderate x- training
15 minutes abs

Workout 2 -Quads
(17.00-18.15)

Leg extension
100 rep (20 x 5) drop set - 55kg --> 30kg

Front squats
15 x 20 kg x 1

Front squat superset --> Bench lunges
15 x 25kg --> 12 x 10kgs each leg x 4

Sumo sqaut
15 x 18kg x 4

Squat jump
15 x 7kg x 3

Leg press
75kg x 12 x 3

Bicep blast:

10 x body weight pull ups
Close grip barbell curls 15kg x 12 --> Barbell curls 20kg x 8 --> Dumbell curls 8kgs x 10 (x2)