10.00: 20g oats, scoop whey protein
11.30: 1/2 whey refresh
WORKOUT
13.00: 1/2 whey refresh
15.00: nandos 1/2 chicken, luso beans
17.40: 1 egg, 2 egg whites, 20g cheese
18.30: no added sugar chocx4 (66kcal, 1.2g cho, 0.4g protein)
20.00: sausage, chicken, salad
21.00 - 02.00: 3 x vodka diet cokes, 3 x champagne
03.00: skinless, grilled chicken wings, 2 x no added sugar choc
Workout -legs
(12.00-13.15)
I travelled up to London today to meet fellow personal trainer Ben (twitter @BenWestPT) for a legs session. We were going to give a Y3T quads season ago, however I hadn't researched enough into rest times etc so we performed a session that worked his last client so hard they were sick!!
Superset x 4
20 x barbell squats (50kg), exhaustion x leg press (120kg, 120kg, 100kg, 90kg)
Superset x 3
Leg extension drop set, walking weighted lunges
Superset x 3
10 x Sumo squat (14kg), 10 x barbell squat jump (14kg)
Leg extension x 3
6 x 35kg each side, 6 x leg extension pressure holds
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