MANIC MONDAY is finally over. I leave the house at 8am every Monday and get home (with a very sleepy little fella) about 10pm. It is always a long and slightly stressful day.
Food diary:
WORKOUT 1
08.00: chicken breast, 1 egg, 1 egg white
11.30: protein flapjack
WORKOUT 2
14.30: whey protein shake
16.00: chicken, avacardo,green salad
18.30: pitstop bar
WORKOUT 3 - fitness divas
21.00: 30g nuts, 25g 90% dark chocoalte
22.00: 1 egg, 2 egg whites, chicken breast, spinach, mushrooms, 30g 50% fat cheese
22.30: 100g quark, 25g 90% dark chocolate
Workout 1- cardio
30 minutes moderate cycling
Workout 2 - DTP shoulders/legs
Dumbbell shoulder press
50 x 6kgs
40 x 7kgs
30 x 8kgs
20 x 9kgs
10 x 10kgs
20 x 9kgs
30 x 8kgs
40 x 7kgs
50 x 6kgs
My shoulders have never been in so much (or got a bigger pump without taking any pre - workout - not even cofffee!!)
Leg press - wide stance, toes out, legs high
50 x 35kg
40 x 45kg
30 x 55kg
20 x 65kg
10 x 75kg
20 x 65kg
30 x 55kg
40 x 45kg
50 x 35kg
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