Thursday 18th September 2012

Food diary:

WORKOUT 1

08.30: Pit stop bar
11.00: Protein flapjack
14.00: Chicken, sweet potato, salad

WORKOUT 2

17.00: Protein shake
19.00: 40g peanuts
21.00: 1 egg, 2 egg whites, 30g cheese. 125g quark, 30g protein powder, 5g 100% coco powder
22.30: pitstop bar

Workout 1 - cardio
30 mins moderate intensity bike

Workout 2 - triceps

Weighted dips
3 x 10

Tricep kickbacks
4 x 8 each side

Skull crushers
4 x 8

Close grip bench
4 x 8

Superset: Tricep pull down - over head extension
4 x (8->8)