Wednesday 31st October 2012

Sadly my little man was feeling poorly so no trick or treating for us! He was in bed by 6pm so I popped to the gym to do my 3rd DTP session this week - chest and back! 

Food diary:

WORKOUT 1

09.00: Boiled egg, 20g cooked chicken

12.30: 125g tuna, egg white, avacardo, green salad, beetroot, balsamic vingegar

13.00: Hot chocolate: 1tsp 100% coco powder, stevia, water

16.00: Boiled egg, 20g 1/2 fat cheese

WORKOUT 2

20.30: Protein shake, 1 protein savory muffin (~150kcal, 15g protein)

22.30: Chicken breast, 125g quark, whey protein

Workout 1 - cardio

30 mins bike

Workout 2 - chest and back

Warm up 15 mins x trainer

Flat dumbell chest press -> Superset bent over dumbell rows 

1. 50 x 6kgs (each side) -->  50 x 6kgs (each side)

2. 40 x 7kg -->  40 x 7kg

3. 30 x 8kgs, --> 30 x 8kgs

4. 20 x 9kgs, --> 20 x 9kgs

5. 10 x 10kgs, --> 10 x 10kgs

6. 10 x 10kgs --> 10 x 10kgs

7. 20 x 9kgs, , --> 20 x 9kgs

8. 30 x 8kgs,-> 30 x 8kgs 

9. 40 x 7kgs, -->  40 x 7kg

10. 50 x 6kgs --> 50 x 6kgs (each side

By mid way point - set 5 I though my arms might drop off, the heavier shorter sets however were much easier than the lighter longer ones, next time I will up the weights for set 4/5/6/7 to completely exhaust my chest and back muscles.

Incline DB bench press

12 x 14kgs x 3

Inline DB flys

12 x 8kg x 3

Decline:

50 x sit up

50 x crunches

5 mins stretching