Saturday 23nd December 2012

Despite a slightly fuzzy head - I had agreed to meet a friend at the gym - so battled through!

Food diary: 

09.00: banana

Workout

12.30: Protein shake

14.00: Chicken and ham salad, cashew nuts

16.00: cashew nuts, sliced chicken, 4 celebration chocolates

Workout - shoulders

Warm up

Upright row cables, pyramid

SS Seated DB shoulder press @ 12kg --> Lateral raise @7kg

12 --> 12 x 4s

SS Standing barbell overhead press @20kg --> reverse raises @5kg

12 --> 12 x 4s

Alternate arm frontal raise @ 8kg

24 x 4s

Leg raises x 50

Isolated v-sit x 3 x 30s

Lying leg raise 

Crunches

5 minutes rowing