Friday 31st August 2012

Food diary:

08.00: Whey refresh

WORKOUT

13.30: 50g cashew nuts

14.30: 50g cashew nuts, 4 pieces no added sugar dark chocolate

16.30: 4 tsp nature valley peanut butter

21.00: lean steak, 5 sweet potato chips, salad

22.00: 25g chocolate, 2 marshmallows, 2 strawberries, 2 melon pieces, 2 pineapple pieces

Typical rushing around and stressed day - I did not prepare any meals and was feeling stressed and tired - LESSON: always have prepared lean meats ready/protein shakes avaliable!

Workout
(08.30 - 09.30)

I intended on performing a big legs session today, however on arrival at my gym all the Olmypic platforms were being used by the rugby team that trains there and therefore I had to re-think and do an arms workout.

Biceps:

Barbell bicep curls GVT
8 x 20kg x 8

Body weight pulls ups:
7 x 2

Tri set: Close grip barbell curls, hammer curls plate curls
15kg x 12, 8kgs x 8, 10kg x 10  - tri set x 3

Cable curls
6 x 8.75kg x 3

Triceps:

Superset: Tricep cable oull down --> tricep overhead pull
13.75kg x 12, 12 x 1, 15.25kg x 10,10 x 1, 18.75kg x 6,6 x 3

Tricep bodyweight dips:
18,10, 8

Single arm tricep pull down (cables)
3.75 x 12 x 2