Friday 19th October 2012

Food diary:

workout

10.00: protein pancake, fresh berries
12.30: protein brownie (whey,quark, coco powder, stevia, eggs)
15.00 chicken and Avacardo salad

Workout

18.00 40g cashews, protein shake
20.00 chicken, veg, 30g half fat cheese
22.00 125g quark, 50g 90% coco chocolate, 3tbsp peanut butter

Workout 1
30 mins moderate bike

Workout 2-shoulders

Shoulder press dumbbells
Warm up
4 x 8

Single arm shoulder raise
4 x 8

Double arm shoulder raise
4 x 8

Superset overhead barbell press, upright dumbbell row
4 x 8, 8

Single arm Frontal raise
4 x 8 each side

Abs 15 mins
Hanging leg raise
Decline sit up
Plate twists
Weighted side bends