Monday 5th November 2012

"Love your parents, we are so busy growing up that we often forget they are also growing old"

It was my amazing, wonderful dad's birthday today - he is my backbone and keeps me firmly grounded. He supports everything I do, regardless of whether he agrees with it or not. He told me he was proud of me tonight and had a lot respect for how hard I work - it bought a little lump to my throat to be honest. He has never really mentioned my body sculpting, as long as I am healthy he will be happy. Its only been since becoming a parent I have truly appreciated mine.

I made an error today and missed breakfast for the first time in...months. Wow - was I hangry (hungry + angry), so my workout at 1pm was fueled purely by  protein shake. I have done loads of literature reading into fasted vs fed exercise effects on fat utilisation - I am doing my BSc dissertation on it, so the results will be hugely beneficial to my training. 

Food diary:

11.00: Protein shake

WORKOUT 

14.30: Chicken breast, salad, vinegar, salad

17.30: Turkey and sweet potato soup, quark, 25g whey protein

20.45: Turkey and sweet potato soup, chicken breast

21.30: quark, 25g whey protein

Workout - chest

10 mintues x trainer

Flat bench press

Warm up, 12, 8, 8, 8, 7

Incline bench 

8, 8, - fail - needed rescuing (slightly embarrassing)

Dumbbell incline bench

12, 8, 8, 8, 8

Incline flye --> close grip dumbbell bench

10 --> 8 x 4

Alternate flat dumbbell bench

24 x 2, 20

Decline crunch

50 x 2

Cable flyes

10, 8, 8