After an exhausting day of Uni, personal training, studio classes, quick gym session and putting my little man to bed (after letting him watch power rangers for the 100th time - feeling terribly guilty for working away from him so much!) I got an email from one of my fitness divas that makes the sleepless nights and 14 hour working days so very worth it:
"To Rachel
I just wanted to send a quick to email to thank you for all the help and support you have given myself and the other class members so far, you are a true inspiration and have not only made me physically fitter but my self esteem is higher than it has ever been, so thank you for changing my life."
I had hardly any time for my own workout today so did some high rep pyramid training with little rest in between sets - it works the CV system too so "killed two birds with one stone". I taught a new routine in class tonight, some HIIT so obviously did some more CV there too.
Food diary:
08.00: Chicken and sweet potato soup
13.00: Protein shake
WORKOUT -
15:00: Protein shake
17.30: Chicken and sweet potato soup, 30g 1/2 fat cheese
Divas
21.00: 1 egg, 3 egg whites, 120g tuna, peppers, onion, 30g 1/2 fat cheese
22.00: 125g quark, 30g protein, 10g coco nibs
Workout - Chest and back
Warm up:
24 clean and press 30kg, 40kg
DB Bench press ss DB bent over row
50 x 6kg
40 x 7kg
30 x 8kg
20 x 9kg
10 x 10kg
20 x 9kg
30 x 8kg
40 x 7kg
50 x 6kg
each exercise
50 x decline sit up
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