Friday 28th September 2012

Food diary:

WORKOUT 1

10.00: Protein brownie
13.30: 1 egg, 2 egg whites, 30g cheese
15.30: CNP protein bar

WORKOUT 2

18.30: 200g chicken
21.00: lean beef chilli, chickpeas, tuna, salad, cheese
23.00: quark, 1 tbsp almond butter

Workout 1 - CV

15minutes moderate upright bike
15minutes moderate x trainer

Workout 2 - hamstrings, glutes

Deadlifts
warm up
20 x 50% 1RM 60kg x 2
15 x ~65% 1 RM 80kg x 2

Straight leg deads
warm up
10 x 40kg x 1
8 x 50kg x 4

Squats
warm up
12 x 40kg x 1
8 x 60kg x 4

Hammer strength single leg curl
8 x 15kg each side x 4