Tuesday 4th September 2012

Food diary

WORKOUT 1

09.30: Whey protein shake

30 Minutes HI step

11.00 Chicken breast

13.30, 1 egg, 3 x egg whites, 2 x lean sausages, vegetables

WORKOUT 2

17.00 Whey refresh
19.00 2 tbsp peanut butter, almonds
21.00: Chicken and vegetable stir fry
22.00: quark, peanut butter

Workout 1 (fasted cardio)
15 minutes spin
15 minutes treadmill @10.5kmph

Workout 2 - Shoulders
60 minutes bouldering

* TIRED SHOULDERS

Dumbbell shoulder press
12 x 10kgs, 8 x 14kgs x 3

Arnold press
12 x 8kgs x 3

Dumbell lateral raise
8 x 8kg x 8

Frontal raise 12 x 6kgs x 3

180o Raise
8 x 5kg x 3