Wednesday 10th October

Food diary:

WORKOUT 1

09.00: Protein shake
12.00: Protein shake
14.00: 40g almonds
17.00: 1 egg, 2 x egg whites, 120g tuna, spinach, pitstop bar

WORKOUT 2

20.00: Protein brownie (whey protein, quark, coco, egg, stevia)
22.00: chicken breast, mustard, soya milk, spinach, mushroom, 20g cheese
23.00: 125g quark, 5g almonds, 5g coco nibs

Workout 1 - cardio

30 minutes x trainer

Workout 2 - chest

Barbell bench press
Warm up 15 x 20kg, 12 x 30kg
8 x 35kg x 4

Incline dumbbell press
14 x 12kgs, 12 x 14kgs, 8 x 16kgs x 1, 6 x 16kgs x 2

Incline chest flys
8 x 10kgs x 4

Flat alternate dumbell press
20 x 12kgs x 2

Press up x 20

Machine chest press to exhaustion