Monday 3rd September 2012

Food diary:

08.00: Whey protein with almond milk
10.00: 1/2 Whey Refresh
11.00:1/2 Whey Refresh

WORKOUT (forgot post workout protein shake - suffered "hanger" - that hungry + angry feeling!)

13.30: 60g Almonds
15.30: 1 whole egg, 3 x egg whites
17.00: Protein muffin (http://www.rachelsjourneytothestage.blogspot.co.uk/2012/08/blueberry-muffins-high-protein-low-carb.html)
20.30: 2 tbsp peanut butter
22.00: grilled chicken, vegetables, tinned tomatoes, "protein chocolates" (quark, whey protein, nut butter, water)

Workout: -Chest

Dumbbell flat press:
15 x 12kgs x 1, 8 x 16kgs x 1, 4 x 18kgs x 2, 8 x 16kgs x 1

Barbell flat bench press:
12 x 20kgs x 1, 8 x 30kgs x 1, 8 x 35kg x1, 6 x 40kg x 1, 8 x 35kg x 1, 14 x 30kg x 1

Dumbbell incline press SUPERSET Dumbbell flye
8 x 16kgs --> 8 x 10kgs, 6 x 16kg x 1 --> 8 x 10kgs x 1, 8 x 14kgs --> 8 x 10kgs x 2

Dumbbell decline press
6, 8, 8, 7 x 14kgs

Decline abdominal crunch
10kg weight plate x 25 x 4

Single arm chest press
20 x 12kgs x 3

Chest cable flyes
12 x 6.25 each side x 4