Monday 29th October 2012

Manic Monday, come and gone again. Life is moving so quickly at the moment.

Food diary:

08.00: Boiled egg
11.00: Protein brownie (200kcal, 20g protein, 4g cho, 9g fat)

WORKOUT

14.00: 120g tuna, 1 egg white, salad, balsamic vinegar
17.30: Protein brownie, 2tbsp peanut butter

WORKOUT - Fitness Divas

22.00: Chicken, 30g cheese, vegetables
23.00: Quark, 2tbsp peanut butter

Workout - biceps and triceps

DTP Biceps
50 x 10kg, 40 x 12.5kg, 30 x 15kg, 20 x 17.5kg, 10 x 20kg, 20 x 17.5kg, 30 x 15kg, 40 x 12.5kg, 50 x 10kg

DTP Triceps
Cable pulldown - similar to above

Barbell 21's
15kg x3

Seated bicep twisted curls
12 x 4kgs x 3

Hanging holds
3 x 30seconds

Decline sit ups x 100