Wednesday 21st November 2012

                                                 

It felt really good to be back in the weights area today (although there seemed to be lots of big ego's flying around the gym this evening!). I did a shoulder session - really struggling to get size on them!

Had to get up at 5 this morning to work with technogym at the Military Rehabilitation Conference, so after bathing and feeding the little man I somehow (for the first time ever) managed to have a 20 minute power nap before hitting the gym and it felt amazing. 

However as today has been manic, my eating has been really erratic which is a little disappointing!

Food diary:

05.15: 40g oats, 30g when protein

10.30: 30g whey protien

13.00: 1/2 chicken breast

15-17.00: 150g cashews

WORKOUT

21.00: lean mince, 1 egg, 2 egg whites, 30g 1/2 fat cheese, salad, mustard, cake

Workout - shoulders

5 minutes x trainer

Lateral raise

warm up, 10 x 8kgs x 3 (last set +6kgs x 5)

Upright row

warm up, 10 x 25kg x 3 (last set + 20kg x 5)

Dumbbell shoulder press

warm up, 10 x 14kg x 2, 5 x 14kg, 10 x 8kg

Bent over raise

10 x 6kgs x 3

Tri set: Lying incline bench lateral raise, seated lateral raise, standing frontal raise

                10 x 4kg -->                             10 x 4kg  --->         10 x 4kg     (x4)

Shoulder rear barbell press

warm up, 8 x 17.5kg x 5

10 minutes rower

decline sit up x 10, crunch x 10 (x4)