Tuesday 23rd October 2012

Finally after a few days of horrifyingly awful workouts I had amazing high rep legs session today. I did it in the morning which always works better but sometimes isn't possible.

Food diary:

08.30: Protein pancake (1 whole egg, 2 egg whites, soya milk, 25g protein, berries)

WORKOUT 1

12.00: Protein shake, 40g cashew nuts
15.30: Chicken, 50g wholegrain rice, green beans, starbucks mocha light
18.30: 40g cashews, protein brownie

Workout 20 mins cardio

22.00: 125g tuna, spinach, 30g half fat cheese, 1 egg, 2 egg whites, mushrooms
23.00: quark

Workout 1:

15 minutes x trainer

Squats
warm up 20kg x 15, 30kg x 12, 40kg x10,
60kg x 8 x 4

Deadlifts
15 x 20kg, 12 x 40kg, 10 x 50kg,
20 x 70kg x 2, 15 x 80kg x 1

Straight leg dead lifts
12 x 40kg x 4

Decline sit up x 80