Thursday 1st November 2012

Food diary
09.00: Chicken breast, 1 whole egg, 1 egg white, spinach
12.00: protein brownie (whey protein, almond flour, quark, 1/2 fat butter, 100% coco, stevia)
15.00: Chicken breast, green beans, salad
17.00: Protein shake
19.00: Soya mocha, protein brownie

WORKOUT

22.00: pollock fillet, vegetables, 200g quark, 20g whey protein

Workout - shoulders + triceps

15 mins x trainer

Standing shoulder raise
12, 10, 8, 8

Seated shoulder raise
10, 10, 10, 10

Rotater cuff twists
15, 15, 15 each side

Seated shoulder press
10, 8, 6, 6, 8

Arnold press
8, 8, 8, 8

Alt Frontal - diag raise
20, 20, 20, 20

Close grip db bench
12, 12, 12, 12

DB skull crushers
8, 8, 8