Friday 28th December 2012

Food diary:

08.00: 3 x eggs
11.30: chicken breast, spinach, green beans
13.15: banana
WORKOUT
15.15: banana, protein shake
17.00: tuna, beetroot, salad
20.00: (meal out) thai - chicken salad, glass red wine
23.00: chicken breast, 125g quark, 30g whey protein

Workout - back

Wide grip pull ups - 10kg
12 x 5. 8 x 3

Lateral pull down 50kg
12 x 6s

Bent over row 25kg
12 x 6s

Bicep curl 10kg dbs --> narrow grip barbell curl 15kg
12 --> 12 x 4

Seated isolated db curl 4kg dbs
12 x 6

Hammer strength upright row 30 kg
12 x 6 --> exhaustion

10 minutes stepper