Monday 26th November 2012

Food dairy:

09.00: salmon fillet, poached egg, spinach
12.30: chicken, 1/2 sweet potato, broccoli, mustard
WORKOUT 1
16.00: protein shake
18.00: 2 x protein biscuits, chicken leg, 20g cashews
WORKOUT 2
21.00: 1/2 sweet potato, lean mince, vegetables
23.00: 150g quark, 30g extra light cream cheese, 30g whey protein, 3 tbsp peanut butter

Workout out 1 - shoulders
Super sets

A1: Shoulder press 10 x 14kg
A2: Lateral raise 10 x8kg
x 3

(10 mins powerlifting tuition)

B1: Barbell behind head press 10 x 20kg
B2: Seated lateral raise 10 x 6kgs

C1: Upright row 10 x 25kg
C2: Diagonal raise Alternate 20 x 8kg

20 x 15kg shurgs

10 minute rowing

Workout 2

60 minutes HI aerobics