Monday 24th September 2012

Food diary

10.30 Protein Pancake (1 egg, 2 x egg white, soya milk, scoop whey protein, berries)
14.30: Chicken, 30g cheese, lettuce, beetroot
15.30: 1/4 banana protein flapjack (banana whey protein, oats, coconut oil)

WORKOUT 1

18.00: oatcake, protein carrot cake

WORKOUT 2

21.00: protein flapjack
22.00: 2 x oatcakes, 3 x grilled lean sausages, vegetables (mushrooms, leek, spinach, onion),
22.30: 125g quark, scoop protein, 2 tbsp peanut butter

Workout - back

Wide grip pull ups
-12kg x 10 x 2, -5kg x 6 x 1

Lateral pull down
I had trouble today preventing the 60kg pulling my body weight up and therefore could not directly utilize the lats. The usual machine I use has a quad cushion to keep the body down and therefore target the lats  - I will use this one next time.
Warm up, 15 x 30kg, 12 x 40kg, 10 x 50kg, 8 x 60kg, 5 x 60kg x 3, 10 x 50kg

Rear delt row
8 x 40kg x 3

Single arm rear delt row
8 x 25kg x 4 each side

Bent over upright row
10 x 14kg x 1 each side, 8 x 16kg x 4 each side

Bent over raise
8 x 10kg x 4

Hammer curls
8 x 9kg x 4

Bicep barbell curls
17.5kg 21s

Lateral single arm cable flye
8 x 6.25kg x 3 each side

Workout 2 - Fitness Divas

45minutes moderate intensity exercise